Seeds, sunflower seed flour vs Seeds, pumpkin and squash seed kernels
Nutrition comparison per 100 g serving
Ad 468x60
It's a tie, both foods score equally across 29 nutrient categories
Seeds, sunflower seed flour: 13
vs
Seeds, pumpkin and squash seed kernels: 13
(3 ties)
Overview
| Nutrient | Seeds, sunflower seed flour | Seeds, pumpkin and squash seed kernels | Winner |
|---|---|---|---|
| Calories | 326 cal | 574 cal | |
| Protein | 48.1 g | 29.8 g | |
| Carbs | 35.8 g | 14.7 g | |
| Fat | 1.6 g | 49.1 g | |
| Fiber | 5.2 g | 6.5 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Seeds, sunflower seed flour | Seeds, pumpkin and squash seed kernels | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 63 MG | |
| Folate, total | 222 UG | 57 UG | |
| Niacin | 7.3 MG | 4.4 MG | |
| Pantothenic acid | 6.6 MG | 0.6 MG | |
| Riboflavin | 0.3 MG | 0.2 MG | |
| Thiamin | 3.2 MG | 0.1 MG | |
| Vitamin A, RAE | 2 UG | 0 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.8 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 1.3 MG | 1.8 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.6 MG | |
| Vitamin K (phylloquinone) | 0 UG | 4.5 UG |
Minerals
| Mineral | Seeds, sunflower seed flour | Seeds, pumpkin and squash seed kernels | Winner |
|---|---|---|---|
| Calcium, Ca | 114 MG | 52 MG | |
| Copper, Cu | 1.7 MG | 1.3 MG | |
| Iron, Fe | 6.6 MG | 8.1 MG | |
| Magnesium, Mg | 346 MG | 550 MG | |
| Manganese, Mn | 2.0 MG | 4.5 MG | |
| Phosphorus, P | 689 MG | 1,174 MG | |
| Potassium, K | 67 MG | 788 MG | |
| Selenium, Se | 58.2 UG | 9.4 UG | |
| Sodium, Na | 3 MG | 256 MG | |
| Zinc, Zn | 5.0 MG | 7.6 MG |