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Nuts, coconut meat, dried (desiccated) vs Seeds, sunflower seed, kernel

Nutrition compared per 100 g, from USDA data. Both are nut and seed products.

Per 100 g, Seeds, sunflower seed, kernel has more protein (18.9 vs 6.9 g); Seeds, sunflower seed, kernel has less calories (609 vs 660 kcal); Nuts, coconut meat, dried (desiccated) has more fiber (16.3 vs 7.2 g).
Nuts, coconut meat, dried (desiccated)Seeds, sunflower seed, kernel
Calories660 kcal609 kcal
Protein6.9 g18.9 g
Carbs23.7 g24.5 g
Fat64.5 g48.4 g
Fiber16.3 g7.2 g
Sugar7.4 g0 g
Nutrient density0 /10030 /100
Weight-loss score21 /10029 /100

Per 100 g. Nutrient density = NRF9.3; weight-loss score = satiety-per-calorie composite. Green = the more favourable value.

Full details: Nuts, coconut meat, dried (desiccated), not sweetened · Seeds, sunflower seed, kernel, raw

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