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Acorn flour, full-fat
Acorn flour, full-fat1
VS
Pumpkin seeds, whole, roasted Leader
Pumpkin seeds, whole, roasted7

Pumpkin seeds, whole, roasted leads 7–1 · 8 categories decided

Each value is per 100 g edible portion.

The verdict

Pumpkin seeds, whole, roasted comes out ahead, winning 7 of 8 nutrient match-ups.

Pick Acorn flour, full-fat for less sodium.

Pick Pumpkin seeds, whole, roasted for more protein, less saturated fat, more potassium, more calcium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    501 kcal
    446 kcal
  • Proteinmore is better
    7.49 g
    18.55 gWIN
  • Carbohydrate
    54.65 g
    53.75 g
  • Fibermore is better
    —
    18.4 g
  • Total sugarsless is better
    —
    —
  • Total fat
    30.17 g
    19.4 g
  • Saturated fatless is better
    3.92 g
    3.67 gWIN
  • Sodiumless is better
    WIN0 mg
    2541 mg
  • Potassiummore is better
    712 mg
    919 mgWIN
  • Calciummore is better
    43 mg
    55 mgWIN
  • Ironmore is better
    1.21 mg
    3.31 mgWIN
  • Magnesiummore is better
    110 mg
    262 mgWIN
  • Vitamin Cmore is better
    0 mg
    0.3 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Acorn flour, full-fat vs Pumpkin seeds, whole, roasted · Foodatron