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

Per 100 g: Flour, Almond has 622 kcal, Seeds, Sunflower Seed Kernels has 619 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 17.2 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 619 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.

Nutrient comparison (per 100 g)

Nutrient	Flour, Almond	Seeds, Sunflower Seed Kernels
Calories	622 kcal	619 kcal
Protein	26.2 g	17.2 g
Total Fat	50.2 g	56.8 g
Saturated Fat	—	6 g
Carbohydrate	16.3 g	20.6 g
Dietary Fiber	9.3 g	11.5 g
Total Sugars	—	—
Sodium	0.9 mg	3 mg
Potassium	666.8 mg	491 mg
Calcium	232.3 mg	57 mg
Iron	3.2 mg	6.8 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

Protein 17.4%
Fat 74.9%
Carbs 7.7%

Seeds, Sunflower Seed Kernels

Protein 10.8%
Fat 79.9%
Carbs 9.3%

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 619 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 17.2 g.

Compare with other foods

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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.