Comparison
Almonds vs Sunflower Seeds: Fiber Comparison
Almonds carries more fiber per serving — 3.5g versus 3.0g for Sunflower Seeds. Here's the full breakdown.
Almonds
3.5g
per 1 oz / 23 nuts (28g)
Soluble0.5g
Insoluble3.0g
Calories164
Protein6.0g
Sunflower Seeds
3.0g
per 1 oz (28g)
Soluble0.5g
Insoluble2.5g
Calories165
Protein5.8g
The verdict
Almonds and Sunflower Seeds are close on fiber, within 0.5g of each other per serving. At that gap, other factors — calories, protein, how each fits a given meal — matter more for choosing between them than fiber content alone.
Almonds: 3.5g/serving
Sunflower Seeds: 3.0g/serving
Difference: 0.5g