Comparing Nutrients in 100 calories WalnutsVS Whole Roasted Squash Seeds
Weight per 100 calories
Walnuts
15.3g
Whole Roasted Squash Seeds
22.4g
Walnuts have 1.5 times more energy per 100g than Whole Roasted Squash Seeds. It has very high energy density when compared to other foods. Roasted Whole Pumpkin And Squash Seeds having very high energy density.
Discover which food has more nutrients per 100 calories - Walnuts or Whole Roasted Squash Seeds?
Walnuts VS Whole Roasted Squash Seeds Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Walnuts or Whole Roasted Squash Seeds?
Lets compare vitamin content per 100 calories of Walnuts vs Whole Roasted Squash Seeds:
100 calories of Walnuts have 6.8 times more Vitamin B1, 9.9 times more Vitamin B6 and 7.4 times more Vitamin B9 than Whole Roasted Squash Seeds.
100 calories of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin B9
Both English Walnuts as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Walnuts vs Whole Roasted Squash Seeds:
100 calories of Walnuts have 1.6 times more Copper, 4.7 times more Manganese and 2.6 times more Phosphorus than Whole Roasted Squash Seeds.
While 100 kcal of Roasted Whole Pumpkin And Squash Seeds contain 1.7 times more Iron, 2.4 times more Magnesium, 3.1 times more Potassium and 4.9 times more Zinc than English Walnuts.
100 calories of Walnuts lack sufficient amounts of Potassium
Both English Walnuts as well as Roasted Whole Pumpkin And Squash Seeds lack sufficient amounts of Calcium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Walnuts have 2.3 times more Fat, 80.4 times more Omega 3 and 3 times more Omega 6 than Whole Roasted Squash Seeds.
While 100 kcal of Roasted Whole Pumpkin And Squash Seeds contain 5.7 times more Carbohydrate, 4 times more Fiber and 1.8 times more Protein than English Walnuts.
Both Walnuts and Whole Roasted Squash Seeds offer comparable quantities of Energy and Saturated Fat per 100 calories.
100 calories of Walnuts provide inadequate amounts of Carbohydrate
100 calories of Whole Roasted Squash Seeds provide inadequate amounts of Omega 3