Which has more calories, Flour, Almond or Seeds, Sunflower Seed Kernels?

Per 100 g: Flour, Almond has 622 kcal, Seeds, Sunflower Seed Kernels has 582 kcal.

Which has more protein, Flour, Almond or Seeds, Sunflower Seed Kernels?

Per 100 g: Flour, Almond has 26.2 g of protein, Seeds, Sunflower Seed Kernels has 19.3 g.

Flour, Almond vs Seeds, Sunflower Seed Kernels: Nutrition Comparison

Compare calories, protein, fat, carbs, vitamins and minerals per 100 g. Values shaded green are generally the more favorable ones.

Nuts & Seeds Flour, Almond 622 kcal · 100 g VS Nuts & Seeds Seeds, Sunflower Seed Kernels 582 kcal · 100 g

Key differences

Flour, Almond has more calories; Seeds, Sunflower Seed Kernels is lower in calories.
Flour, Almond has more protein per 100 g.
Flour, Almond is notably higher in calcium.

At a glance

Flour, Almond on the left, Seeds, Sunflower Seed Kernels on the right. The longer bar holds more per 100 g; green marks the generally more favorable value.

Calories

622 kcal

582 kcal

Protein

26.2 g

19.3 g

Total Fat

50.2 g

49.8 g

Carbohydrate

16.3 g

24.1 g

Dietary Fiber

9.3 g

9 g

Total Sugars

—

2.7 g

Nutrient comparison (per 100 g)

Nutrient	Flour, Almond	Seeds, Sunflower Seed Kernels
Calories	622 kcal	582 kcal
Protein	26.2 g	19.3 g
Total Fat	50.2 g	49.8 g
Saturated Fat	—	5.2 g
Carbohydrate	16.3 g	24.1 g
Dietary Fiber	9.3 g	9 g
Total Sugars	—	2.7 g
Sodium	0.9 mg	655 mg
Potassium	666.8 mg	850 mg
Calcium	232.3 mg	70 mg
Iron	3.2 mg	3.8 mg
Magnesium	251.1 mg	129 mg
Vitamin C	—	1.4 mg
Vitamin A	—	0 mcg
Vitamin D	—	0 mcg
Cholesterol	—	0 mg

Green highlighting marks the more favorable value where it applies (for example, more protein or less saturated fat). Neutral nutrients are not highlighted.

Data source: USDA FoodData Central. Values are per 100 g of edible portion and are reference figures — they vary by variety, preparation and brand. Last updated: 2026-04-30.

Flour, Almond

Protein17.4%26.2 g
Fat74.9%50.2 g
Carbs7.7%16.3 g

Seeds, Sunflower Seed Kernels

Protein12.8%19.3 g
Fat74.2%49.8 g
Carbs13%24.1 g

Frequently asked questions

Which has more calories, Flour, Almond or Seeds, Sunflower Seed Kernels?: Per 100 g: Flour, Almond has 622 kcal, Seeds, Sunflower Seed Kernels has 582 kcal.
Which has more protein, Flour, Almond or Seeds, Sunflower Seed Kernels?: Per 100 g: Flour, Almond has 26.2 g of protein, Seeds, Sunflower Seed Kernels has 19.3 g.

Compare with other foods

Flour, Almond vs Almond Butter, Creamy Flour, Almond vs Flaxseed, Ground Flour, Almond vs Flour, Chestnut Flour, Almond vs Flour, Coconut Seeds, Sunflower Seed Kernels vs Almond Butter, Creamy Seeds, Sunflower Seed Kernels vs Flaxseed, Ground Pick a pair manually

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.