Nuts, acorns vs Seeds, pumpkin and squash seeds
Nutrition comparison per 100 g serving
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Seeds, pumpkin and squash seeds wins in 12 out of 25 nutrient categories
Nuts, acorns: 10
vs
Seeds, pumpkin and squash seeds: 12
(3 ties)
Overview
| Nutrient | Nuts, acorns | Seeds, pumpkin and squash seeds | Winner |
|---|---|---|---|
| Calories | 509 cal | 446 cal | |
| Protein | 8.1 g | 18.6 g | |
| Carbs | 53.7 g | 53.8 g | |
| Fat | 31.4 g | 19.4 g | |
| Fiber | 0 g | 18.4 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Nuts, acorns | Seeds, pumpkin and squash seeds | Winner |
|---|---|---|---|
| Folate, total | 115 UG | 9 UG | |
| Niacin | 2.4 MG | 0.3 MG | |
| Pantothenic acid | 0.9 MG | 0.1 MG | |
| Riboflavin | 0.2 MG | 0.1 MG | |
| Thiamin | 0.1 MG | 0.0 MG | |
| Vitamin A, RAE | 0 UG | 3 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.7 MG | 0.0 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0.3 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
Minerals
| Mineral | Nuts, acorns | Seeds, pumpkin and squash seeds | Winner |
|---|---|---|---|
| Calcium, Ca | 54 MG | 55 MG | |
| Copper, Cu | 0.8 MG | 0.7 MG | |
| Iron, Fe | 1.0 MG | 3.3 MG | |
| Magnesium, Mg | 82 MG | 262 MG | |
| Manganese, Mn | 1.4 MG | 0.5 MG | |
| Phosphorus, P | 103 MG | 92 MG | |
| Potassium, K | 709 MG | 919 MG | |
| Sodium, Na | 0 MG | 18 MG | |
| Zinc, Zn | 0.7 MG | 10.3 MG |