Nuts, coconut cream vs Seeds, watermelon seed kernels
Nutrition comparison per 100 g serving
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Seeds, watermelon seed kernels wins in 16 out of 25 nutrient categories
Nuts, coconut cream: 5
vs
Seeds, watermelon seed kernels: 16
(4 ties)
Overview
| Nutrient | Nuts, coconut cream | Seeds, watermelon seed kernels | Winner |
|---|---|---|---|
| Calories | 330 cal | 557 cal | |
| Protein | 3.6 g | 28.3 g | |
| Carbs | 6.7 g | 15.3 g | |
| Fat | 34.7 g | 47.4 g | |
| Fiber | 2.2 g | 0 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Nuts, coconut cream | Seeds, watermelon seed kernels | Winner |
|---|---|---|---|
| Folate, total | 23 UG | 58 UG | |
| Niacin | 0.9 MG | 3.6 MG | |
| Pantothenic acid | 0.3 MG | 0.3 MG | |
| Riboflavin | 0 MG | 0.1 MG | |
| Thiamin | 0.0 MG | 0.2 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.0 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 2.8 MG | 0 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
Minerals
| Mineral | Nuts, coconut cream | Seeds, watermelon seed kernels | Winner |
|---|---|---|---|
| Calcium, Ca | 11 MG | 54 MG | |
| Copper, Cu | 0.4 MG | 0.7 MG | |
| Iron, Fe | 2.3 MG | 7.3 MG | |
| Magnesium, Mg | 28 MG | 515 MG | |
| Manganese, Mn | 1.3 MG | 1.6 MG | |
| Phosphorus, P | 122 MG | 755 MG | |
| Potassium, K | 325 MG | 648 MG | |
| Sodium, Na | 4 MG | 99 MG | |
| Zinc, Zn | 1.0 MG | 10.2 MG |