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Sunflower Seeds Vs Almonds

  • Amy 

Sunflower seeds vs. almonds: Which one should I choose?

Sunflower seeds are better than almonds because they contain more protein and less fat. They also taste better. 

But, almonds are much easier to find at supermarkets.

The sunflower seed and almonds are rich in essential vitamins and plant-based protein.

Almond oil is good for your skin and hair. It has anti-inflammatory properties.

If you have a nut allergy, then avoid them.

Nutrition difference

Sunflower seed

The sunflower is part of the superfood seeds that can help you lose weight. It contains vitamin E, which allows the body to burn calories.

The source of vitamin E is alpha-tocopherol. This vitamin is in many foods such as eggs, nuts, leafy green vegetables, whole grains, and milk.

They also contain healthy fats. These oils make the brain function well.

Its edible seeds have lean protein that is good for your healthy diet plan.

It contains about 10 grams of protein per 100 grams.

Fewer carbohydrates in sunflower

The carbohydrate content of almonds is higher than sunflower. The average amount of carbohydrate in 1/4 cup of almond is around 5 grams.

In comparison, it is only 2.5 grams in 1/4 cup of sunflower. Its nutrient values are lower than almonds.

Less protein in sunflower

For daily protein requirements, the sunflower provides only 4 grams per day. But, almonds provide 6 grams per day.

It means that almonds are richer in protein than sunflowers. 

The boost of protein will keep you full longer.


Almonds are a part of excellent snack food. They are high in fiber and low in saturated fats.

They also contain vitamin K, magnesium, copper, phosphorus, zinc, selenium, copper, Vitamin E, and a source of Vitamin B6.

Almonds are very nutritious and delicious. You can eat it raw or roasted.

You can add them to salads, oatmeal, granola bars, muffins, cookies, cake, slices of bread, etc.

Adequate calcium intake

The nuts have 3.2 milligrams of calcium per serving.

Calcium is vital for bone health.

But, the sunflower seeds have only 0.7 milligrams of calcium per serving. That’s why you need to consume more sunflower seeds.

Macronutrients comparison summary

For nutritional differences between sunflower seeds and almonds,

  • Health benefits of sunflower seeds

1. Control for weight management

Sunflower seeds are an excellent source of protein. The protein content makes them a perfect choice if you want to lose weight.

2. Healthy heart

The monounsaturated fatty acids in sunflower seeds help lower cholesterol levels.

3. Digestive health

Sunflower seeds provide digestive enzymes that aid digestion.

4. Brain health

The omega-three fatty acids in sunflower seeds are beneficial for brain health.

5. Skincare

The vitamin E in sunflower seeds helps keep the skin healthy.

Nutrition difference between sunflower seeds and almond

  • Health benefits of almonds

1. Heart health

Almonds are a good source of potassium and magnesium. These minerals help regulate blood pressure.

2. Bone health

Almonds are rich in calcium. Calcium strengthens bones and teeth.

3. Eye health

Almonds are a good source of vitamin content like lutein and zeaxanthin. These nutrients protect the eyes from macular degeneration.

4. Skin health

Almonds are suitable for dry skin. They contain antioxidants that reduce inflammation.

5. Hair health

Almonds are rich in iron. Iron is essential for red blood cells.

Dietary fiber

Both sunflower seeds and almonds are good sources of dietary fiber. Yet, they differ in their types of fiber.

Sunflower seeds contain insoluble fiber, while almonds contain soluble fibers.

Soluble fiber dissolves in water. It has been to be effective in reducing cholesterol levels.

Insoluble fiber does not dissolve in water. It is in vegetables and fruits.

The water footprint of seeds vs. nuts

Why does water matter?

Almonds are better than sunflower seeds. Almonds need less water than sunflower seeds.

As much as 8% less!

Water footprints are by multiplying the number of people who consume a product by its water consumption rate.

If the surface water used to produce one kilogram of almonds is equal to that of sunflower seeds, then the total water footprint of almonds is 8%.

How do I calculate my water footprint?

If you use water from rainwater tanks or wells, your water footprint is zero.

Yet, if you use tap water, you need to know how many liters of water were required to make your products.

We recommend using the Water Footprint Network’s calculator for water depletion calculations.

  • It calculates the amount of water needed to produce different types of foods.
  • It takes into account the type of irrigation method used.
  • It also considers the energy inputs necessary to make those foods.

Popularization of almond flour

The switch from almond flour to an almond meal was made possible because of the popularity of almond flour.

Almond flour is more expensive than almond meals.

But it is still cheaper than other flours.

It is why almond flour became popular among consumers. This handful of almonds can last for months without spoiling.

So, what should I eat instead of almond flour?

 You can replace almond flour with ground walnuts or hazelnut flour. The nutritional value of these alternatives is like that of almond flour.

Sunflower seed flour

The sunflower seed flour is from hulled sesame seeds.

Hulling removes the outer layer of the seed. It makes the flour lighter and easier to digest.

You can buy sunflower seed flour at most supermarkets.

Here’s more,

  • High-fiber foods
  • Low-calorie food choice
  • lower-calorie, cholesterol-reducing foods
  • Low fat in foods
  • Gluten-free, coeliac or ketogenic diet
  • Paleo diet
  • Low-carb diet
  • Food that is rich in Vitamin B1, Vitamin B3, and Vitamin B2

Last words

The comparison of almonds and sunflower seeds shows that both affect our bodies.

They are both healthy foods.

Yet, there are slight differences between them.

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Amy Toliver

Hey'all I'm Amy, a born foodie and diagnosed with celiac disease 7 years ago. I refused to cave into tasteless, boring gulten free food and create my own! On my blog you'll find info & cool facts along with recipes, all on gluten free foods!