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Acorns, raw
Acorns, raw2
VS
Sunflower seeds, dry roasted Leader
Sunflower seeds, dry roasted6

Sunflower seeds, dry roasted leads 6–2 · 8 categories decided

Both foods compared at 100 kcal.

The verdict

Sunflower seeds, dry roasted comes out ahead, winning 6 of 8 nutrient match-ups.

Pick Acorns, raw for less saturated fat and less sodium.

Pick Sunflower seeds, dry 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
    1.59 g
    3.32 gWIN
  • Carbohydrate
    10.53 g
    4.14 g
  • Fibermore is better
    —
    1.55 g
  • Total sugarsless is better
    —
    0.47 g
  • Total fat
    6.17 g
    8.56 g
  • Saturated fatless is better
    WIN0.8 g
    0.9 g
  • Sodiumless is better
    WIN0 mg
    112.54 mg
  • Potassiummore is better
    139.28 mg
    146.05 mgWIN
  • Calciummore is better
    10.59 mg
    12.03 mgWIN
  • Ironmore is better
    0.2 mg
    0.65 mgWIN
  • Magnesiummore is better
    16.02 mg
    22.16 mgWIN
  • Vitamin Cmore is better
    0 mg
    0.24 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.

Acorns, raw vs Sunflower seeds, dry roasted · Foodatron