Nuts, coconut meat, dried (desiccated),… vs. Seeds, pumpkin and squash seeds, whole, roasted,… vs. Seeds, pumpkin and squash seeds, whole, roasted,…
Side-by-side comparison of nutrient values per 100g edible portion, sourced directly from the U.S. Department of Agriculture's FoodData Central (FDC) - SR Legacy reference foods and FDC Foundation foods (April 2026 release). Each value reflects USDA's standardized laboratory analysis methodology under USDA data-documentation methodology.
Seeds, pumpkin and squash seeds, whole, roasted,… has the most protein of the foods compared, at 18.6 g per 100g.
| Nutrient | Nuts, coconut meat, dried (desiccated),… | Seeds, pumpkin and squash seeds, whole,… | Seeds, pumpkin and squash seeds, whole,… |
|---|---|---|---|
| Protein | 3.4 G | 18.6 G | 18.6 G |
| Total lipid (fat) | 31.7 G | 19.4 G | 19.4 G |
| Carbohydrate, by difference | 40.9 G | 53.8 G | 53.8 G |
| Energy | 443 KCAL | 446 KCAL | 446 KCAL |
| Fiber, total dietary | 4.5 G | 18.4 G | 18.4 G |
| Calcium, Ca | 14 MG | 55 MG | 55 MG |
| Iron, Fe | 1.8 MG | 3.3 MG | 3.3 MG |
| Potassium, K | 324 MG | 919 MG | 919 MG |
| Sodium, Na | 20 MG | 2541 MG | 18 MG |
| Vitamin D (D2 + D3), International Units | 0 IU | 0 IU | 0 IU |
| Cholesterol | 0 MG | 0 MG | 0 MG |
| Fatty acids, total saturated | 28.1 G | 3.7 G | 3.7 G |
Values shown are per 100g edible portion from Source: USDA FoodData Central Retrieved and formatted by GetFoodFacts Editorial. For interactive comparison of up to three foods with macro bars and charts, use the main compare tool.