Seeds, pumpkin and squash seeds vs Nuts, coconut meat
Nutrition comparison per 100 g serving
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Nuts, coconut meat wins in 14 out of 29 nutrient categories
Seeds, pumpkin and squash seeds: 11
vs
Nuts, coconut meat: 14
(4 ties)
Overview
| Nutrient | Seeds, pumpkin and squash seeds | Nuts, coconut meat | Winner |
|---|---|---|---|
| Calories | 446 cal | 660 cal | |
| Protein | 18.6 g | 6.9 g | |
| Carbs | 53.8 g | 23.7 g | |
| Fat | 19.4 g | 64.5 g | |
| Fiber | 18.4 g | 16.3 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Seeds, pumpkin and squash seeds | Nuts, coconut meat | Winner |
|---|---|---|---|
| Choline, total | 39.1 MG | 22.1 MG | |
| Folate, total | 9 UG | 9 UG | Tie |
| Niacin | 0.3 MG | 0.6 MG | |
| Pantothenic acid | 0.1 MG | 0.8 MG | |
| Riboflavin | 0.1 MG | 0.1 MG | |
| Thiamin | 0.0 MG | 0.1 MG | |
| Vitamin A, RAE | 3 UG | 0 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.0 MG | 0.3 MG | |
| Vitamin C, total ascorbic acid | 0.3 MG | 1.5 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.4 MG | |
| Vitamin K (phylloquinone) | 0 UG | 0.3 UG |
Minerals
| Mineral | Seeds, pumpkin and squash seeds | Nuts, coconut meat | Winner |
|---|---|---|---|
| Calcium, Ca | 55 MG | 26 MG | |
| Copper, Cu | 0.7 MG | 0.8 MG | |
| Iron, Fe | 3.3 MG | 3.3 MG | |
| Magnesium, Mg | 262 MG | 90 MG | |
| Manganese, Mn | 0.5 MG | 2.7 MG | |
| Phosphorus, P | 92 MG | 206 MG | |
| Potassium, K | 919 MG | 543 MG | |
| Selenium, Se | 0 UG | 18.5 UG | |
| Sodium, Na | 2,541 MG | 37 MG | |
| Zinc, Zn | 10.3 MG | 2.0 MG |