Seeds, watermelon seed kernels vs Seeds, sunflower seed kernels
Nutrition comparison per 100 g serving
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Seeds, sunflower seed kernels wins in 12 out of 25 nutrient categories
Seeds, watermelon seed kernels: 9
vs
Seeds, sunflower seed kernels: 12
(4 ties)
Overview
| Nutrient | Seeds, watermelon seed kernels | Seeds, sunflower seed kernels | Winner |
|---|---|---|---|
| Calories | 557 cal | 619 cal | |
| Protein | 28.3 g | 17.2 g | |
| Carbs | 15.3 g | 20.6 g | |
| Fat | 47.4 g | 56.8 g | |
| Fiber | 0 g | 11.5 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Seeds, watermelon seed kernels | Seeds, sunflower seed kernels | Winner |
|---|---|---|---|
| Folate, total | 58 UG | 238 UG | |
| Niacin | 3.6 MG | 4.2 MG | |
| Pantothenic acid | 0.3 MG | 7.1 MG | |
| Riboflavin | 0.1 MG | 0.3 MG | |
| Thiamin | 0.2 MG | 0.3 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.8 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 1.4 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
Minerals
| Mineral | Seeds, watermelon seed kernels | Seeds, sunflower seed kernels | Winner |
|---|---|---|---|
| Calcium, Ca | 54 MG | 57 MG | |
| Copper, Cu | 0.7 MG | 1.8 MG | |
| Iron, Fe | 7.3 MG | 6.8 MG | |
| Magnesium, Mg | 515 MG | 129 MG | |
| Manganese, Mn | 1.6 MG | 2.1 MG | |
| Phosphorus, P | 755 MG | 1,158 MG | |
| Potassium, K | 648 MG | 491 MG | |
| Sodium, Na | 99 MG | 3 MG | |
| Zinc, Zn | 10.2 MG | 5.3 MG |