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Acorn flour, full-fat
Acorn flour, full-fat2
VS
Pumpkin seeds, whole, roasted Leader
Pumpkin seeds, whole, roasted6

Pumpkin seeds, whole, roasted leads 6–2 · 8 categories decided

Both foods compared at 100 kcal.

The verdict

Pumpkin seeds, whole, roasted comes out ahead, winning 6 of 8 nutrient match-ups.

Pick Acorn flour, full-fat for less saturated fat and less sodium.

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

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    1.5 g
    4.16 gWIN
  • Carbohydrate
    10.91 g
    12.05 g
  • Fibermore is better
    —
    4.13 g
  • Total sugarsless is better
    —
    —
  • Total fat
    6.02 g
    4.35 g
  • Saturated fatless is better
    WIN0.78 g
    0.82 g
  • Sodiumless is better
    WIN0 mg
    569.73 mg
  • Potassiummore is better
    142.12 mg
    206.05 mgWIN
  • Calciummore is better
    8.58 mg
    12.33 mgWIN
  • Ironmore is better
    0.24 mg
    0.74 mgWIN
  • Magnesiummore is better
    21.96 mg
    58.74 mgWIN
  • Vitamin Cmore is better
    0 mg
    0.07 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