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Acorns, raw
Acorns, raw4
VS
Pumpkin seeds, roasted
Pumpkin seeds, roasted4

Dead heat · 8 categories decided

Both foods compared at 100 kcal.

The verdict

It's a dead heat — each wins 4 of 8 match-ups.

Pick Acorns, raw for less saturated fat, less sodium, more potassium and more calcium.

Pick Pumpkin seeds, roasted for more protein, 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
    5.2 gWIN
  • Carbohydrate
    10.53 g
    2.56 g
  • Fibermore is better
    —
    1.13 g
  • Total sugarsless is better
    —
    0.22 g
  • Total fat
    6.17 g
    8.55 g
  • Saturated fatless is better
    WIN0.8 g
    1.49 g
  • Sodiumless is better
    WIN0 mg
    44.6 mg
  • Potassiummore is better
    WIN139.28 mg
    137.28 mg
  • Calciummore is better
    WIN10.59 mg
    9.06 mg
  • Ironmore is better
    0.2 mg
    1.41 mgWIN
  • Magnesiummore is better
    16.02 mg
    95.82 mgWIN
  • Vitamin Cmore is better
    0 mg
    0.31 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 Pumpkin seeds, roasted · Foodatron