Seeds, pumpkin and squash seed kernels vs Nuts, mixed nuts
Nutrition comparison per 100 g serving
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It's a tie, both foods score equally across 29 nutrient categories
Seeds, pumpkin and squash seed kernels: 13
vs
Nuts, mixed nuts: 13
(3 ties)
Overview
| Nutrient | Seeds, pumpkin and squash seed kernels | Nuts, mixed nuts | Winner |
|---|---|---|---|
| Calories | 559 cal | 572 cal | |
| Protein | 30.2 g | 23.3 g | |
| Carbs | 10.7 g | 23.1 g | |
| Fat | 49.1 g | 47.5 g | |
| Fiber | 6 g | 8.1 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Seeds, pumpkin and squash seed kernels | Nuts, mixed nuts | Winner |
|---|---|---|---|
| Choline, total | 63 MG | 0 MG | |
| Folate, total | 58 UG | 60 UG | |
| Niacin | 5.0 MG | 4.5 MG | |
| Pantothenic acid | 0.8 MG | 0.8 MG | |
| Riboflavin | 0.2 MG | 0.6 MG | |
| Thiamin | 0.3 MG | 0.4 MG | |
| Vitamin A, RAE | 1 UG | 4 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.5 MG | |
| Vitamin C, total ascorbic acid | 1.9 MG | 0 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 2.2 MG | 5.7 MG | |
| Vitamin K (phylloquinone) | 7.3 UG | 8.9 UG |
Minerals
| Mineral | Seeds, pumpkin and squash seed kernels | Nuts, mixed nuts | Winner |
|---|---|---|---|
| Calcium, Ca | 46 MG | 129 MG | |
| Copper, Cu | 1.3 MG | 1.0 MG | |
| Iron, Fe | 8.8 MG | 3.4 MG | |
| Magnesium, Mg | 592 MG | 209 MG | |
| Manganese, Mn | 4.5 MG | 1.8 MG | |
| Phosphorus, P | 1,233 MG | 493 MG | |
| Potassium, K | 809 MG | 758 MG | |
| Selenium, Se | 9.4 UG | 11 UG | |
| Sodium, Na | 7 MG | 232 MG | |
| Zinc, Zn | 7.8 MG | 3.4 MG |