Seeds, sunflower seed kernels, dry roasted vs Nuts, almonds
Fiber comparison — per 100g and per serving
Both Seeds, sunflower seed kernels, dry roasted and Nuts, almonds are tracked in the USDA FoodData Central database. This comparison shows total fiber, soluble and insoluble fiber breakdown, fiber per serving, and fiber efficiency (grams per 100 calories) — giving a complete picture for anyone choosing between these two foods. Serving size matters as much as fiber density: a food with lower fiber per 100g may still deliver more fiber per serving depending on typical portion sizes.
Seeds, sunflower seed kernels, dry roasted
has more fiber per serving
(11.5g vs 11.5g)
Seeds, sunflower seed kernels, dry roasted
Nut and Seed Products
11.5
g per cup
% of 30g daily goal
38%
Per 100g
9.0g
Calories
582 kcal
Fiber / 100cal
1.6g
Servings to 30g
2.6
Nuts, almonds
Nut and Seed Products
11.5
g per cup, sliced
% of 30g daily goal
38%
Per 100g
12.5g
Calories
579 kcal
Fiber / 100cal
2.2g
Servings to 30g
2.6
| Metric | Seeds, sunflower seed kernels, dry roasted | Nuts, almonds |
|---|---|---|
| Fiber per 100g | 9.0g | 12.5g |
| Fiber per serving | 11.5g / cup | 11.5g / cup, sliced |
| Soluble fiber | — | — |
| Insoluble fiber | — | — |
| Calories (per 100g) | 582 kcal | 579 kcal |
| Fiber per 100 cal | 1.6g | 2.2g |
Add both to your daily tracker
Use the fiber calculator to see how Seeds, sunflower seed kernels, dry roasted and Nuts, almonds fit into your 30g goal.
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