Earlier, we selected the best nuts (see the attached article below). Now let’s compare them with various types of seeds to find out where there are more vitamins and minerals.
Among the nuts, the most nutrient-rich are peanuts, almonds, and pine nuts. But can they compete with sesame, chia seeds, pumpkin seeds, poppy seeds, sunflower seeds, hemp seeds, and flaxseeds?
Four of these are considered superfoods. So the battle will be serious.
As before, we will use the comparison feature on our website. We will exclude products that contain fewer vitamins and minerals.
Pine Nuts
Pine nuts are champions in vitamin K and manganese.
However, 5 grams of parsley contains more vitamin K than 100 grams of these nuts.
Manganese is beneficial for bone health. However, there is also enough of it in other seeds and nuts.
So excluding pine nuts, we will lose nothing.
Chia Seeds
Chia seeds contain omega-3 fatty acids.
The seeds are considered a superfood and are rich in antioxidants and prebiotics.
But despite all the advantages, in terms of nutrients, they fall short compared to other seeds and nuts.
Flaxseeds
Flaxseeds contain only 2 grams of net carbohydrates.
Like chia seeds, they also contain omega-3 fatty acids and a large amount of prebiotics.
They reduce the risk of developing diabetes and certain types of cancer. They help in treating skin diseases. They lower bad cholesterol…
But despite all this, in terms of nutrients, they cannot compare with the remaining seeds and nuts.
Peanuts
Although peanuts are not nuts, they were the winners among nuts for the amount of B vitamins.
However, when compared to seeds, this advantage is lost. They remain champions in vitamin B3 and B9 content.
The contender has slightly less vitamin B3.
Vitamin B9 is important during pregnancy, for DNA synthesis, and for blood health.
And although peanuts are rich in healthy fats and resveratrol, which protects against cancer and neurodegenerative diseases, they still drop out of our competition.
Poppy Seeds
Poppy seeds are champions in calcium content not only among other seeds but also among any other products.
And although poppy seeds are rich in many minerals, let’s face the truth. Eating at least 50 grams of poppy seeds is not that easy.
Poppy seeds cannot be eaten by the spoonful. However, I would recommend adding a small amount to baked goods.
Almonds
Almonds were the winners among nuts. Although, in fact, almonds are seeds.
Almonds remain champions in vitamin B2 content.
Vitamin B2 is essential for skin health, vision, metabolism, and energy production.
But in terms of other nutrients, the remaining seeds surpass it. One vitamin is not enough to remain a winner.
1st place: Sunflower Seeds
Sunflower seeds are the undeniable winners among other nuts and seeds in terms of vitamin content.
They contain a huge amount of B vitamins, comparable to chicken liver. So if you don’t like chicken liver, sometimes you can replace it with sunflower seeds.
In 100 grams of seeds, the amount of vitamins B1, B5, B6 exceeds the daily norm. And more than half of the daily norm for vitamins B3 and B7.
Additionally, sunflower seeds contain more than two daily norms of vitamin E.
Sunflower seeds are one of the winners of our comparison. The main thing is to consume them raw. After all, unlike minerals, any thermal processing can destroy some vitamins.
2nd place: Pumpkin Seeds
The second place is shared between pumpkin seeds and sesame. Both of these types of seeds are rich in minerals.
If the daily norm of zinc is found in both pumpkin, sesame, and even sunflower seeds. Then in terms of manganese, magnesium, and phosphorus, pumpkin seeds are the champions.
Also, pumpkin seeds contain tryptophan, which promotes the production of the happiness hormone serotonin.
In addition, pumpkin seeds contain omega-3 fatty acids.
2nd place: Sesame
Among the remaining seeds, sesame is the champion in calcium, iron, copper, and selenium.
3rd place: Hemp Seeds
Hemp seeds are another superfood rich in antioxidants.
They contain omega-3 and omega-6 fatty acids in a ratio considered ideal for health.
These seeds are champions in manganese, zinc, magnesium, potassium, and phosphorus among all seeds and nuts.
Only due to their specific taste and high price, they take third place. In fact, the amount of the listed minerals in them is even greater than in pumpkin seeds and sesame.
