Nuts, mixed nuts 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 16 out of 29 nutrient categories
Nuts, mixed nuts: 10
vs
Seeds, pumpkin and squash seed kernels: 16
(3 ties)
Overview
| Nutrient | Nuts, mixed nuts | Seeds, pumpkin and squash seed kernels | Winner |
|---|---|---|---|
| Calories | 607 cal | 559 cal | |
| Protein | 19.5 g | 30.2 g | |
| Carbs | 22.4 g | 10.7 g | |
| Fat | 53.5 g | 49.1 g | |
| Fiber | 6.4 g | 6 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Nuts, mixed nuts | Seeds, pumpkin and squash seed kernels | Winner |
|---|---|---|---|
| Choline, total | 59.2 MG | 63 MG | |
| Folate, total | 60 UG | 58 UG | |
| Niacin | 6.2 MG | 5.0 MG | |
| Pantothenic acid | 0 MG | 0.8 MG | |
| Riboflavin | 0.4 MG | 0.2 MG | |
| Thiamin | 0.3 MG | 0.3 MG | |
| Vitamin A, RAE | 0 UG | 1 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.4 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 0.8 MG | 1.9 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 6.1 MG | 2.2 MG | |
| Vitamin K (phylloquinone) | 12 UG | 7.3 UG |
Minerals
| Mineral | Nuts, mixed nuts | Seeds, pumpkin and squash seed kernels | Winner |
|---|---|---|---|
| Calcium, Ca | 87 MG | 46 MG | |
| Copper, Cu | 1.5 MG | 1.3 MG | |
| Iron, Fe | 3.7 MG | 8.8 MG | |
| Magnesium, Mg | 227 MG | 592 MG | |
| Manganese, Mn | 2.6 MG | 4.5 MG | |
| Phosphorus, P | 438 MG | 1,233 MG | |
| Potassium, K | 643 MG | 809 MG | |
| Selenium, Se | 9.3 UG | 9.4 UG | |
| Sodium, Na | 4 MG | 7 MG | |
| Zinc, Zn | 4.1 MG | 7.8 MG |