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 13 out of 29 nutrient categories
Nuts, mixed nuts: 12
vs
Seeds, pumpkin and squash seed kernels: 13
(4 ties)
Overview
| Nutrient | Nuts, mixed nuts | Seeds, pumpkin and squash seed kernels | Winner |
|---|---|---|---|
| Calories | 607 cal | 574 cal | |
| Protein | 20.0 g | 29.8 g | |
| Carbs | 21.1 g | 14.7 g | |
| Fat | 54.0 g | 49.1 g | |
| Fiber | 7 g | 6.5 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Nuts, mixed nuts | Seeds, pumpkin and squash seed kernels | Winner |
|---|---|---|---|
| Choline, total | 52 MG | 63 MG | |
| Folate, total | 83 UG | 57 UG | |
| Niacin | 7.7 MG | 4.4 MG | |
| Pantothenic acid | 1.1 MG | 0.6 MG | |
| Riboflavin | 0.2 MG | 0.2 MG | |
| Thiamin | 0.2 MG | 0.1 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.4 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 0.5 MG | 1.8 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 7.8 MG | 0.6 MG | |
| Vitamin K (phylloquinone) | 5.7 UG | 4.5 UG |
Minerals
| Mineral | Nuts, mixed nuts | Seeds, pumpkin and squash seed kernels | Winner |
|---|---|---|---|
| Calcium, Ca | 117 MG | 52 MG | |
| Copper, Cu | 0.9 MG | 1.3 MG | |
| Iron, Fe | 2.6 MG | 8.1 MG | |
| Magnesium, Mg | 229 MG | 550 MG | |
| Manganese, Mn | 2.0 MG | 4.5 MG | |
| Phosphorus, P | 456 MG | 1,174 MG | |
| Potassium, K | 632 MG | 788 MG | |
| Selenium, Se | 33.9 UG | 9.4 UG | |
| Sodium, Na | 273 MG | 256 MG | |
| Zinc, Zn | 3.4 MG | 7.6 MG |