PINE NUTS vs HARMONS

Nutrition comparison per 100 g serving

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It's a tie, both foods score equally across 10 nutrient categories

PINE NUTS: 4 vs HARMONS: 4 (2 ties)

Overview

Nutrient	PINE NUTS	HARMONS	Winner
Calories	679 cal	548 cal
Protein	14.3 g	14.3 g	Tie
Carbs	32.1 g	42.9 g
Fat	53.6 g	38.1 g
Fiber	14.3 g	4.8 g
Sugar	0 g	0 g	Tie

Vitamin	PINE NUTS	HARMONS	Winner
Vitamin C, total ascorbic acid	4.3 MG	0 MG

Mineral	PINE NUTS	HARMONS
Calcium, Ca	0 MG	95 MG
Iron, Fe	3.9 MG	1.7 MG
Sodium, Na	0 MG	36 MG

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