Nuts vs Nuts
Side-by-side calorie and nutrition comparison per 100g — USDA Foundation Foods data
VS
Nuts has 109 fewer kcal (15% less)
Nutrient Comparison
Per 100g · Green = winner for that nutrient
| Nutrient | Nuts | Nuts | Better |
|---|---|---|---|
| Calories | 620kcal | 729kcal | Nuts ✓ |
| Protein | 20.4g | 14.6g | Nuts ✓ |
| Carbohydrates | 16.2g | 10.9g | Nuts ✓ |
| Total Fat | 57.8g | 69.7g | Nuts ✓ |
| Saturated Fat | 4.56g | 6.05g | Nuts ✓ |
| Fiber | 11g | 5.21g | Nuts ✓ |
| Sodium | 256mg | 0mg | Nuts ✓ |
| Potassium | 684mg | 424mg | Nuts ✓ |
| Vitamin C | 0mg | – | Tie |
| Calcium | 273mg | 88.3mg | Nuts ✓ |
| Iron | 3.17mg | 2.24mg | Nuts ✓ |
Verdict
For Weight Loss
Nuts is the better choice with 620 kcal vs 729 kcal per 100g.
For Muscle Building
Nuts provides more protein (20.4g vs 14.6g per 100g).
For Fiber & Gut Health
Nuts has more fiber (11g vs 5.21g per 100g).
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