NutriBasesNutrition Intelligence

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 612 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.
  • Seeds, Sunflower Seed Kernels is notably higher in iron.
  • 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
612 kcal
Protein
26.2 g
21 g
Total Fat
50.2 g
56.1 g
Carbohydrate
16.3 g
17.1 g
Dietary Fiber
9.3 g
10.3 g
Total Sugars
—
3.1 g

Nutrient comparison (per 100 g)

Nutrient Flour, Almond Seeds, Sunflower Seed Kernels
Calories 622 kcal 612 kcal
Protein 26.2 g 21 g
Total Fat 50.2 g 56.1 g
Saturated Fat — 5.4 g
Carbohydrate 16.3 g 17.1 g
Dietary Fiber 9.3 g 10.3 g
Total Sugars — 3.1 g
Sodium 0.9 mg 532 mg
Potassium 666.8 mg 689 mg
Calcium 232.3 mg 78 mg
Iron 3.2 mg 5.2 mg
Magnesium 251.1 mg 358 mg
Vitamin C — 0 mg
Vitamin A — 1 mcg
Vitamin D — —
Cholesterol — —

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

  • Protein13.2%21 g
  • Fat79.3%56.1 g
  • Carbs7.5%17.1 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 612 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 21 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.