Seeds, sunflower seed kernels vs Nuts, mixed nuts
Nutrition comparison per 100 g serving
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Seeds, sunflower seed kernels wins in 13 out of 27 nutrient categories
Seeds, sunflower seed kernels: 13
vs
Nuts, mixed nuts: 10
(4 ties)
Overview
| Nutrient | Seeds, sunflower seed kernels | Nuts, mixed nuts | Winner |
|---|---|---|---|
| Calories | 619 cal | 608 cal | |
| Protein | 17.2 g | 18 g | |
| Carbs | 20.6 g | 24.6 g | |
| Fat | 56.8 g | 53.2 g | |
| Fiber | 11.5 g | 7.1 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Seeds, sunflower seed kernels | Nuts, mixed nuts | Winner |
|---|---|---|---|
| Folate, total | 238 UG | 60 UG | |
| Niacin | 4.2 MG | 3.7 MG | |
| Pantothenic acid | 7.1 MG | 0.5 MG | |
| Riboflavin | 0.3 MG | 0 MG | |
| Thiamin | 0.3 MG | 0.2 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.8 MG | 0 MG | |
| Vitamin C, total ascorbic acid | 1.4 MG | 0 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin K (phylloquinone) | 0 UG | 4.3 UG |
Minerals
| Mineral | Seeds, sunflower seed kernels | Nuts, mixed nuts | Winner |
|---|---|---|---|
| Calcium, Ca | 57 MG | 106 MG | |
| Copper, Cu | 1.8 MG | 1.1 MG | |
| Iron, Fe | 6.8 MG | 3.2 MG | |
| Magnesium, Mg | 129 MG | 202 MG | |
| Manganese, Mn | 2.1 MG | 2.6 MG | |
| Phosphorus, P | 1,158 MG | 412 MG | |
| Potassium, K | 491 MG | 585 MG | |
| Selenium, Se | 0 UG | 3.7 UG | |
| Sodium, Na | 3 MG | 113 MG | |
| Zinc, Zn | 5.3 MG | 3.8 MG |