Seeds vs Almond butter
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, sunflower seed kernels, toasted, with salt added is higher in more vitamins & minerals
Calories (kcal)
Seeds 619
Almond butter —
Protein (g)
Seeds 17.2
Almond butter 20.8
Carbs (g)
Seeds 20.6
Almond butter 21.2
Fat (g)
Seeds 56.8
Almond butter 53.0
Fiber (g)
Seeds 11.5
Almond butter 9.72
Quick answers
Which has more protein?
Almond butter, creamy — 20.8g vs 17.2g per 100g.
Which is more nutrient-dense?
Seeds, sunflower seed kernels, toasted, with salt added scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Seeds | Almond butter | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 619 kcal | — | |
| Macronutrients | |||
| Water | 1.00 g | 1.75 g | -43% |
| Protein | 17.2 g | 20.8 g | -17% |
| Total lipid (fat) | 56.8 g | 53.0 g | +7% |
| Carbohydrate, by difference | 20.6 g | 21.2 g | -3% |
| Fiber, total dietary | 11.5 g | 9.72 g | +18% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.95 g | 4.25 g | +40% |
| Fatty acids, total monounsaturated | 10.8 g | 34.7 g | -69% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.40 mg | — | |
| Thiamin (Vitamin B1) | 0.325 mg | 0.095 mg | +244% |
| Riboflavin (Vitamin B2) | 0.285 mg | — | |
| Niacin (Vitamin B3) | 4.20 mg | 3.91 mg | +7% |
| Pantothenic acid (Vitamin B5) | 7.06 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.805 mg | 0.084 mg | +861% |
| Biotin (Vitamin B7) | 238 ug | 42.5 ug | +461% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 16.7 mg | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 57.0 mg | 264 mg | -78% |
| Iron, Fe | 6.81 mg | 4.11 mg | +66% |
| Magnesium, Mg | 129 mg | 268 mg | -52% |
| Phosphorus, P | 1158 mg | 507 mg | +128% |
| Potassium, K | 491 mg | 745 mg | -34% |
| Sodium, Na | 613 mg | 0.996 mg | +61428% |
| Zinc, Zn | 5.30 mg | 3.18 mg | +67% |
| Copper, Cu | 1.83 mg | 0.975 mg | +88% |
| Manganese, Mn | 2.11 mg | 2.13 mg | -1% |
| Selenium, Se | 62.2 ug | 0.794 ug | +7736% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 645 kcal | |
| Energy (Atwater Specific Factors) | — | 603 kcal | |
| Energy | 2590 kj | — | |
| Nitrogen | — | 4.01 g | |
| Ash | 4.40 g | 3.18 g | +38% |
| Biotin | — | 57.3 ug | |
| Folic acid (Vitamin B9 — synthetic) | 238 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 238 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| SFA 14:0 (Myristic acid) | 0.058 g | — | |
| SFA 16:0 (Palmitic acid) | 3.20 g | 3.30 g | -3% |
| SFA 18:0 (Stearic acid) | 2.52 g | 0.819 g | +208% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.056 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.247 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 10.7 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 34.3 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.055 g | — | |
| Fatty acids, total polyunsaturated | 37.5 g | 12.6 g | +197% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 37.4 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 12.6 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.079 g | — | |
| Tryptophan (EAA) | 0.263 g | 0.196 g | +34% |
| Threonine (EAA) | 0.702 g | 0.779 g | -10% |
| Isoleucine (EAA, BCAA) | 0.861 g | 0.930 g | -7% |
| Leucine (EAA, BCAA) | 1.25 g | 1.75 g | -28% |
| Lysine (EAA) | 0.708 g | 0.646 g | +10% |
| Methionine (EAA) | 0.374 g | 0.189 g | +98% |
| Cystine (conditionally essential) | 0.341 g | — | |
| Phenylalanine (EAA) | 0.883 g | 1.38 g | -36% |
| Tyrosine (conditionally essential) | 0.503 g | 0.760 g | -34% |
| Valine (EAA, BCAA) | 0.994 g | 1.09 g | -9% |
| Arginine (conditionally essential) | 1.82 g | 2.77 g | -34% |
| Histidine (EAA) | 0.477 g | 0.639 g | -25% |
| Alanine | 0.844 g | 1.18 g | -29% |
| Aspartic acid | 1.85 g | 3.01 g | -39% |
| Glutamic acid | 4.22 g | 7.42 g | -43% |
| Glycine (conditionally essential) | 1.10 g | 1.65 g | -33% |
| Proline (conditionally essential) | 0.893 g | 1.12 g | -20% |
| Serine | 0.812 g | 1.06 g | -24% |
| Hydroxyproline | — | 0.044 g | |
| Cysteine | — | 0.449 g | |
| Daidzein | — | 0 mg | |
| Genistein | — | 0.079 mg | |
| Daidzin | — | 0.028 mg | |
| Genistin | — | 0 mg | |
| Glycitin | — | 0.172 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Seeds, sunflower seed kernels, toasted, with salt added nutrition facts Almond butter, creamy nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +61428% in Seeds, sunflower seed kernels, toasted, with salt added Selenium, Se +7736% in Seeds, sunflower seed kernels, toasted, with salt added Vitamin B-6 — Pyridoxine +861% in Seeds, sunflower seed kernels, toasted, with salt added Biotin (Vitamin B7) +461% in Seeds, sunflower seed kernels, toasted, with salt added
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