Seeds, pumpkin and squash seed kernels vs Nuts, almonds
Nutrition comparison per 100 g serving
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Seeds, pumpkin and squash seed kernels wins in 19 out of 29 nutrient categories
Seeds, pumpkin and squash seed kernels: 19
vs
Nuts, almonds: 6
(4 ties)
Overview
| Nutrient | Seeds, pumpkin and squash seed kernels | Nuts, almonds | Winner |
|---|---|---|---|
| Calories | 574 cal | 607 cal | |
| Protein | 29.8 g | 21.2 g | |
| Carbs | 14.7 g | 17.7 g | |
| Fat | 49.1 g | 55.2 g | |
| Fiber | 6.5 g | 10.5 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Seeds, pumpkin and squash seed kernels | Nuts, almonds | Winner |
|---|---|---|---|
| Choline, total | 63 MG | 52.1 MG | |
| Folate, total | 57 UG | 27 UG | |
| Niacin | 4.4 MG | 3.7 MG | |
| Pantothenic acid | 0.6 MG | 0.2 MG | |
| Riboflavin | 0.2 MG | 0.8 MG | |
| Thiamin | 0.1 MG | 0.1 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 1.8 MG | 0 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.6 MG | 26.0 MG | |
| Vitamin K (phylloquinone) | 4.5 UG | 0 UG |
Minerals
| Mineral | Seeds, pumpkin and squash seed kernels | Nuts, almonds | Winner |
|---|---|---|---|
| Calcium, Ca | 52 MG | 291 MG | |
| Copper, Cu | 1.3 MG | 1.0 MG | |
| Iron, Fe | 8.1 MG | 3.7 MG | |
| Magnesium, Mg | 550 MG | 274 MG | |
| Manganese, Mn | 4.5 MG | 2.5 MG | |
| Phosphorus, P | 1,174 MG | 466 MG | |
| Potassium, K | 788 MG | 699 MG | |
| Selenium, Se | 9.4 UG | 4.1 UG | |
| Sodium, Na | 256 MG | 143 MG | |
| Zinc, Zn | 7.6 MG | 3.1 MG |