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Acorn flour, full-fat
Acorn flour, full-fat3
VS
Pumpkin seeds Leader
Pumpkin seeds5

Pumpkin seeds leads 5–3 · 8 categories decided

Both foods compared at 100 kcal.

The verdict

Pumpkin seeds comes out ahead, winning 5 of 8 nutrient match-ups.

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

Pick Pumpkin seeds for more protein, more potassium, 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
    5.41 gWIN
  • Carbohydrate
    10.91 g
    1.92 g
  • Fibermore is better
    —
    1.07 g
  • Total sugarsless is better
    —
    0.25 g
  • Total fat
    6.02 g
    8.77 g
  • Saturated fatless is better
    WIN0.78 g
    1.55 g
  • Sodiumless is better
    WIN0 mg
    1.25 mg
  • Potassiummore is better
    142.12 mg
    144.72 mgWIN
  • Calciummore is better
    WIN8.58 mg
    8.23 mg
  • Ironmore is better
    0.24 mg
    1.58 mgWIN
  • Magnesiummore is better
    21.96 mg
    105.9 mgWIN
  • Vitamin Cmore is better
    0 mg
    0.34 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 · Foodatron