Nutrition compared per 100 g, from USDA data. Both are nut and seed products.
| Nuts, coconut water (liquid from coconuts) | Seeds, sunflower seed kernels, oil roasted | |
|---|---|---|
| Calories | 19 kcal | 592 kcal |
| Protein | 0.7 g | 20.1 g |
| Carbs | 3.7 g | 22.9 g |
| Fat | 0.2 g | 51.3 g |
| Fiber | 1.1 g | 10.6 g |
| Sugar | 2.6 g | 3.1 g |
| Nutrient density | 91 /100 | 36 /100 |
| Weight-loss score | 59 /100 | 31 /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, oil roasted, without salt