Seeds, sunflower seed kernels vs Nuts, mixed nuts
Nutrition comparison per 100 g serving
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Seeds, sunflower seed kernels wins in 20 out of 29 nutrient categories
Seeds, sunflower seed kernels: 20
vs
Nuts, mixed nuts: 6
(3 ties)
Overview
| Nutrient | Seeds, sunflower seed kernels | Nuts, mixed nuts | Winner |
|---|---|---|---|
| Calories | 584 cal | 594 cal | |
| Protein | 20.8 g | 17.3 g | |
| Carbs | 20 g | 25.4 g | |
| Fat | 51.5 g | 51.5 g | |
| Fiber | 8.6 g | 9 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Seeds, sunflower seed kernels | Nuts, mixed nuts | Winner |
|---|---|---|---|
| Choline, total | 55.1 MG | 54.3 MG | |
| Folate, total | 227 UG | 50 UG | |
| Niacin | 8.3 MG | 4.7 MG | |
| Pantothenic acid | 1.1 MG | 1.2 MG | |
| Riboflavin | 0.4 MG | 0.2 MG | |
| Thiamin | 1.5 MG | 0.2 MG | |
| Vitamin A, RAE | 3 UG | 0 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 1.3 MG | 0.3 MG | |
| Vitamin C, total ascorbic acid | 1.4 MG | 0.4 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 35.2 MG | 10.9 MG | |
| Vitamin K (phylloquinone) | 0 UG | 12.9 UG |
Minerals
| Mineral | Seeds, sunflower seed kernels | Nuts, mixed nuts | Winner |
|---|---|---|---|
| Calcium, Ca | 78 MG | 70 MG | |
| Copper, Cu | 1.8 MG | 1.3 MG | |
| Iron, Fe | 5.3 MG | 3.7 MG | |
| Magnesium, Mg | 325 MG | 225 MG | |
| Manganese, Mn | 2.0 MG | 1.9 MG | |
| Phosphorus, P | 660 MG | 435 MG | |
| Potassium, K | 645 MG | 693 MG | |
| Selenium, Se | 53 UG | 7.5 UG | |
| Sodium, Na | 9 MG | 345 MG | |
| Zinc, Zn | 5 MG | 3.8 MG |