Nuts, hazelnuts or filberts vs Seeds, pumpkin and squash seeds
Nutrition comparison per 100 g serving
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Nuts, hazelnuts or filberts wins in 14 out of 28 nutrient categories
Nuts, hazelnuts or filberts: 14
vs
Seeds, pumpkin and squash seeds: 11
(3 ties)
Overview
| Nutrient | Nuts, hazelnuts or filberts | Seeds, pumpkin and squash seeds | Winner |
|---|---|---|---|
| Calories | 629 cal | 446 cal | |
| Protein | 13.7 g | 18.6 g | |
| Carbs | 17 g | 53.8 g | |
| Fat | 61.2 g | 19.4 g | |
| Fiber | 11 g | 18.4 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Nuts, hazelnuts or filberts | Seeds, pumpkin and squash seeds | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 39.1 MG | |
| Folate, total | 78 UG | 9 UG | |
| Niacin | 1.6 MG | 0.3 MG | |
| Pantothenic acid | 0.8 MG | 0.1 MG | |
| Riboflavin | 0.1 MG | 0.1 MG | |
| Thiamin | 0.5 MG | 0.0 MG | |
| Vitamin A, RAE | 2 UG | 3 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.6 MG | 0.0 MG | |
| Vitamin C, total ascorbic acid | 2 MG | 0.3 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 17.5 MG | 0 MG |
Minerals
| Mineral | Nuts, hazelnuts or filberts | Seeds, pumpkin and squash seeds | Winner |
|---|---|---|---|
| Calcium, Ca | 149 MG | 55 MG | |
| Copper, Cu | 1.6 MG | 0.7 MG | |
| Iron, Fe | 3.3 MG | 3.3 MG | |
| Magnesium, Mg | 160 MG | 262 MG | |
| Manganese, Mn | 12.7 MG | 0.5 MG | |
| Phosphorus, P | 310 MG | 92 MG | |
| Potassium, K | 658 MG | 919 MG | |
| Selenium, Se | 4.1 UG | 0 UG | |
| Sodium, Na | 0 MG | 2,541 MG | |
| Zinc, Zn | 2.2 MG | 10.3 MG |