Nuts, almonds vs Seeds, pumpkin and squash seed kernels
Nutrition comparison per 100 g serving
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Seeds, pumpkin and squash seed kernels wins in 22 out of 29 nutrient categories
Nuts, almonds: 4
vs
Seeds, pumpkin and squash seed kernels: 22
(3 ties)
Overview
| Nutrient | Nuts, almonds | Seeds, pumpkin and squash seed kernels | Winner |
|---|---|---|---|
| Calories | 594 cal | 559 cal | |
| Protein | 18.2 g | 30.2 g | |
| Carbs | 27.9 g | 10.7 g | |
| Fat | 49.9 g | 49.1 g | |
| Fiber | 13.7 g | 6 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Nuts, almonds | Seeds, pumpkin and squash seed kernels | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 63 MG | |
| Folate, total | 32 UG | 58 UG | |
| Niacin | 2.8 MG | 5.0 MG | |
| Pantothenic acid | 0.3 MG | 0.8 MG | |
| Riboflavin | 1.0 MG | 0.2 MG | |
| Thiamin | 0.1 MG | 0.3 MG | |
| Vitamin A, RAE | 0 UG | 1 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 0.7 MG | 1.9 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 2.2 MG | |
| Vitamin K (phylloquinone) | 0 UG | 7.3 UG |
Minerals
| Mineral | Nuts, almonds | Seeds, pumpkin and squash seed kernels | Winner |
|---|---|---|---|
| Calcium, Ca | 263 MG | 46 MG | |
| Copper, Cu | 1.0 MG | 1.3 MG | |
| Iron, Fe | 2.8 MG | 8.8 MG | |
| Magnesium, Mg | 240 MG | 592 MG | |
| Manganese, Mn | 2.0 MG | 4.5 MG | |
| Phosphorus, P | 400 MG | 1,233 MG | |
| Potassium, K | 560 MG | 809 MG | |
| Selenium, Se | 0 UG | 9.4 UG | |
| Sodium, Na | 130 MG | 7 MG | |
| Zinc, Zn | 2.6 MG | 7.8 MG |