Nutrition compared per 100 g, from USDA data. Both are nut and seed products.
| Nuts, coconut water (liquid from coconuts) | Seeds, sunflower seed kernels, dry roasted | |
|---|---|---|
| Calories | 19 kcal | 612 kcal |
| Protein | 0.7 g | 21 g |
| Carbs | 3.7 g | 17.1 g |
| Fat | 0.2 g | 56.1 g |
| Fiber | 1.1 g | 10.3 g |
| Sugar | 2.6 g | 0 g |
| Nutrient density | 91 /100 | 43 /100 |
| Weight-loss score | 59 /100 | 34 /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 kernels, dry roasted, with salt added