Nuts, walnuts vs Seeds, pumpkin and squash seeds
Nutrition comparison per 100 g serving
Ad 468x60
Nuts, walnuts wins in 16 out of 29 nutrient categories
Nuts, walnuts: 16
vs
Seeds, pumpkin and squash seeds: 10
(3 ties)
Overview
| Nutrient | Nuts, walnuts | Seeds, pumpkin and squash seeds | Winner |
|---|---|---|---|
| Calories | 619 cal | 446 cal | |
| Protein | 24.1 g | 18.6 g | |
| Carbs | 9.6 g | 53.8 g | |
| Fat | 59.3 g | 19.4 g | |
| Fiber | 6.8 g | 18.4 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Nuts, walnuts | Seeds, pumpkin and squash seeds | Winner |
|---|---|---|---|
| Choline, total | 32.1 MG | 39.1 MG | |
| Folate, total | 31 UG | 9 UG | |
| Niacin | 0.5 MG | 0.3 MG | |
| Pantothenic acid | 1.7 MG | 0.1 MG | |
| Riboflavin | 0.1 MG | 0.1 MG | |
| Thiamin | 0.1 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 | 1.7 MG | 0.3 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 2.1 MG | 0 MG | |
| Vitamin K (phylloquinone) | 2.7 UG | 0 UG |
Minerals
| Mineral | Nuts, walnuts | Seeds, pumpkin and squash seeds | Winner |
|---|---|---|---|
| Calcium, Ca | 61 MG | 55 MG | |
| Copper, Cu | 1.4 MG | 0.7 MG | |
| Iron, Fe | 3.1 MG | 3.3 MG | |
| Magnesium, Mg | 201 MG | 262 MG | |
| Manganese, Mn | 3.9 MG | 0.5 MG | |
| Phosphorus, P | 513 MG | 92 MG | |
| Potassium, K | 523 MG | 919 MG | |
| Selenium, Se | 17 UG | 0 UG | |
| Sodium, Na | 2 MG | 2,541 MG | |
| Zinc, Zn | 3.4 MG | 10.3 MG |