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Nuts, coconut water (liquid from coconuts) 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 0.7 g); Nuts, coconut water (liquid from coconuts) has less calories (19 vs 609 kcal); Seeds, sunflower seed, kernel has more fiber (7.2 vs 1.1 g).
Nuts, coconut water (liquid from coconuts)Seeds, sunflower seed, kernel
Calories19 kcal609 kcal
Protein0.7 g18.9 g
Carbs3.7 g24.5 g
Fat0.2 g48.4 g
Fiber1.1 g7.2 g
Sugar2.6 g0 g
Nutrient density91 /10030 /100
Weight-loss score59 /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 water (liquid from coconuts) · Seeds, sunflower seed, kernel, raw

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