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Nuts, coconut meat, raw 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 3.3 g); Nuts, coconut meat, raw has less calories (354 vs 609 kcal); Nuts, coconut meat, raw has more fiber (9 vs 7.2 g).
Nuts, coconut meat, rawSeeds, sunflower seed, kernel
Calories354 kcal609 kcal
Protein3.3 g18.9 g
Carbs15.2 g24.5 g
Fat33.5 g48.4 g
Fiber9 g7.2 g
Sugar6.2 g0 g
Nutrient density0 /10030 /100
Weight-loss score36 /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, raw · Seeds, sunflower seed, kernel, raw

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