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Acorns, raw
Acorns, raw2
VS
Pumpkin seeds, whole, roasted Leader
Pumpkin seeds, whole, roasted6

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

Each value is per 100 g edible portion.

The verdict

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

Pick Acorns, raw 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
    387 kcal
    446 kcal
  • Proteinmore is better
    6.15 g
    18.55 gWIN
  • Carbohydrate
    40.75 g
    53.75 g
  • Fibermore is better
    —
    18.4 g
  • Total sugarsless is better
    —
    —
  • Total fat
    23.86 g
    19.4 g
  • Saturated fatless is better
    WIN3.1 g
    3.67 g
  • Sodiumless is better
    WIN0 mg
    2541 mg
  • Potassiummore is better
    539 mg
    919 mgWIN
  • Calciummore is better
    41 mg
    55 mgWIN
  • Ironmore is better
    0.79 mg
    3.31 mgWIN
  • Magnesiummore is better
    62 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.

Acorns, raw vs Pumpkin seeds, whole, roasted · Foodatron