Nut & Seed Nutrition Comparison
Compare any two dry fruits, nuts, or seeds side-by-side on 13 nutritional parameters per 100 grams. All data sourced from USDA FoodData Central, updated 2024. 27 items in database: Almonds, Walnuts, Cashews, Pistachios, Macadamia, Brazil Nuts, Hazelnuts, Pine Nuts, Pumpkin Seeds, Sunflower Seeds, Chia Seeds, Flaxseeds, Hemp Seeds, Sesame Seeds, Watermelon Seeds, Muskmelon Seeds, Dates, Figs, Black Raisins, Apricots, Prunes, Makhana, Roasted Chana, Blueberries, Cranberries, Goji Berries, Dry Coconut. Each comparison shows: calories, protein, total fat, omega-3, fiber, sugar, calcium, iron, magnesium, potassium, zinc, Vitamin E, and Vitamin C per 100g with percentage daily value. Animated comparison bars and WIN badges show which item is better for each nutrient. Most popular comparisons on this tool: Almonds vs Cashews (almonds win for calcium 7x, fiber 4x, Vitamin E 28x; cashews win for iron 2x, zinc 2x). Almonds vs Walnuts (almonds win for calcium, protein, Vitamin E; walnuts win for omega-3 by 30x). Chia Seeds vs Flaxseeds (chia wins for calcium 631mg vs 255mg; flaxseeds win for omega-3 22.8g vs 17.5g). Dates vs Raisins (dates win for fiber; raisins win for iron). Pumpkin Seeds vs Sunflower Seeds (pumpkin wins for zinc, magnesium, protein; sunflower wins for Vitamin E). Methodology: all values are per 100g raw weight. Daily values based on FDA 2020 reference intakes. Comparison verdict is based on number of nutrient wins weighted by health significance.
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