Nuts, coconut meat vs Seeds, sunflower seed kernels
Nutrition comparison per 100 g serving
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Seeds, sunflower seed kernels wins in 20 out of 29 nutrient categories
Nuts, coconut meat: 3
vs
Seeds, sunflower seed kernels: 20
(6 ties)
Overview
| Nutrient | Nuts, coconut meat | Seeds, sunflower seed kernels | Winner |
|---|---|---|---|
| Calories | 456 cal | 619 cal | |
| Protein | 3.1 g | 17.2 g | |
| Carbs | 51.9 g | 20.6 g | |
| Fat | 28.0 g | 56.8 g | |
| Fiber | 9.9 g | 11.5 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Nuts, coconut meat | Seeds, sunflower seed kernels | Winner |
|---|---|---|---|
| Choline, total | 19.3 MG | 0 MG | |
| Folate, total | 3 UG | 238 UG | |
| Niacin | 0.7 MG | 4.2 MG | |
| Pantothenic acid | 0.1 MG | 7.1 MG | |
| Riboflavin | 0.0 MG | 0.3 MG | |
| Thiamin | 0.0 MG | 0.3 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.0 MG | 0.8 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 1.4 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0 MG | Tie |
| Vitamin K (phylloquinone) | 0 UG | 0 UG | Tie |
Minerals
| Mineral | Nuts, coconut meat | Seeds, sunflower seed kernels | Winner |
|---|---|---|---|
| Calcium, Ca | 11 MG | 57 MG | |
| Copper, Cu | 0.3 MG | 1.8 MG | |
| Iron, Fe | 1.5 MG | 6.8 MG | |
| Magnesium, Mg | 51 MG | 129 MG | |
| Manganese, Mn | 1.0 MG | 2.1 MG | |
| Phosphorus, P | 100 MG | 1,158 MG | |
| Potassium, K | 361 MG | 491 MG | |
| Selenium, Se | 16.1 UG | 62.2 UG | |
| Sodium, Na | 285 MG | 613 MG | |
| Zinc, Zn | 0.7 MG | 5.3 MG |