Seeds, sesame seed kernels vs Nuts, butternuts
Nutrition comparison per 100 g serving
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Seeds, sesame seed kernels wins in 18 out of 29 nutrient categories
Seeds, sesame seed kernels: 18
vs
Nuts, butternuts: 7
(4 ties)
Overview
| Nutrient | Seeds, sesame seed kernels | Nuts, butternuts | Winner |
|---|---|---|---|
| Calories | 567 cal | 612 cal | |
| Protein | 17.0 g | 24.9 g | |
| Carbs | 26.0 g | 12.1 g | |
| Fat | 48 g | 57.0 g | |
| Fiber | 16.9 g | 4.7 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Seeds, sesame seed kernels | Nuts, butternuts | Winner |
|---|---|---|---|
| Choline, total | 25.6 MG | 0 MG | |
| Folate, total | 96 UG | 66 UG | |
| Niacin | 5.4 MG | 1.0 MG | |
| Pantothenic acid | 0.7 MG | 0.6 MG | |
| Riboflavin | 0.5 MG | 0.1 MG | |
| Thiamin | 1.2 MG | 0.4 MG | |
| Vitamin A, RAE | 3 UG | 6 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.6 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 3.2 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.3 MG | 0 MG | |
| Vitamin K (phylloquinone) | 0 UG | 0 UG | Tie |
Minerals
| Mineral | Seeds, sesame seed kernels | Nuts, butternuts | Winner |
|---|---|---|---|
| Calcium, Ca | 131 MG | 53 MG | |
| Copper, Cu | 1.5 MG | 0.5 MG | |
| Iron, Fe | 7.8 MG | 4.0 MG | |
| Magnesium, Mg | 346 MG | 237 MG | |
| Manganese, Mn | 1.4 MG | 6.6 MG | |
| Phosphorus, P | 774 MG | 446 MG | |
| Potassium, K | 406 MG | 421 MG | |
| Selenium, Se | 34.4 UG | 17.2 UG | |
| Sodium, Na | 588 MG | 1 MG | |
| Zinc, Zn | 10.2 MG | 3.1 MG |