WHOLE NATURAL ALMONDS vs SQUASH SEEDS
Nutrition comparison per 100 g serving
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It's a tie — both foods score equally across 12 nutrient categories
WHOLE NATURAL ALMONDS: 5
vs
SQUASH SEEDS: 5
(2 ties)
Overview
| Nutrient | WHOLE NATURAL ALMONDS | SQUASH SEEDS | Winner |
|---|---|---|---|
| Calories | 571 cal | 607 cal | |
| Protein | 21.4 g | 32.1 g | |
| Carbs | 21.4 g | 14.3 g | |
| Fat | 50 g | 46.4 g | |
| Fiber | 10.7 g | 3.6 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | WHOLE NATURAL ALMONDS | SQUASH SEEDS | Winner |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
Minerals
| Mineral | WHOLE NATURAL ALMONDS | SQUASH SEEDS | Winner |
|---|---|---|---|
| Calcium, Ca | 268 MG | 0 MG | |
| Iron, Fe | 3.6 MG | 9.6 MG | |
| Magnesium, Mg | 271 MG | 0 MG | |
| Potassium, K | 714 MG | 0 MG | |
| Sodium, Na | 0 MG | 393 MG |