Best seeds for a healthy diet

Which are the healthiest and most nutritious seeds?

Best seeds of 2020 (1 - 5)
seed comparison
Comparison winner
seed comparison
Comparison winner
Hemp Seeds (hulled)
Comparison winner
Watermelon Seed Kernels (dried)
Comparison winner
Sunflower Seed Kernels (dried)
Comparison winner
Sesame Seeds (dried)
Comparison winner
Breadnut Tree Seeds (dried)
Comparison winner
Flaxseeds
Comparison winner
Chia Seeds (dried)
Comparison winner
Lotus Seeds (dried)
Comparison winner
Safflower Seed Kernels (dried)
Comparison winner
Sisymbrium Sp. Seeds (dried)
Image
Hemp Seeds (hulled)
100points
Watermelon Seed Kernels (dried)
94points
Sunflower Seed Kernels (dried)
80points
Sesame Seeds (dried)
57points
Breadnut Tree Seeds (dried)
57points
Flaxseeds
54points
Chia Seeds (dried)
53points
Lotus Seeds (dried)
49points
Safflower Seed Kernels (dried)
49points
Sisymbrium Sp. Seeds (dried)
33points
Summary
Summary
  • General values (63)
  • Sugars (64)
  • Minerals (100)
  • Vitamins (53)
  • Fats (88)
  • Amino acids (100)
  • General values (89)
  • Sugars (9)
  • Minerals (76)
  • Vitamins (23)
  • Fats (97)
  • Amino acids (89)
  • General values (90)
  • Sugars (72)
  • Minerals (58)
  • Vitamins (90)
  • Fats (100)
  • Amino acids (68)
  • General values (60)
  • Sugars (60)
  • Minerals (87)
  • Vitamins (47)
  • Fats (90)
  • Amino acids (54)
  • General values (43)
  • Sugars (100)
  • Minerals (47)
  • Vitamins (84)
  • Fats (32)
  • Amino acids (20)
  • General values (100)
  • Sugars (64)
  • Minerals (57)
  • Vitamins (83)
  • Fats (83)
  • Amino acids (51)
  • General values (79)
  • Sugars (47)
  • Minerals (67)
  • Vitamins (38)
  • Fats (76)
  • Amino acids (56)
  • General values (49)
  • Sugars (79)
  • Minerals (38)
  • Vitamins (45)
  • Fats (33)
  • Amino acids (45)
  • General values (70)
  • Sugars (36)
  • Minerals (49)
  • Vitamins (100)
  • Fats (75)
  • Amino acids (40)
  • General values (40)
  • Sugars (70)
  • Minerals (79)
  • Vitamins (81)
  • Fats (36)
  • Amino acids (36)
Pros
Pros
  • More leucine per 100g
  • More thiamin per 100g
  • More proteins per 100g
  • More lipids per 100g
  • More ash per 100g
  • Smaller amount of sugars per 100g
  • More leucine per 100g
  • More monounsaturated fatty acids per 100g
  • More proteins per 100g
  • More lipids per 100g
  • More iron per 100g
  • More magnesium per 100g
  • More leucine per 100g
  • More niacin per 100g
  • More proteins per 100g
  • More lipids per 100g
  • More calcium per 100g
  • More phosphorus per 100g
  • More iron per 100g
  • More food energy (kcal) per 100g
  • More lipids per 100g
  • More ash per 100g
  • Smaller amount of sugars per 100g
  • More calcium per 100g
  • Higher water content per 100g
  • More carbohydrates per 100g
  • More calcium per 100g
  • More pantothenic acid per 100g
  • Less saturated fatty acids per 100g
  • Higher water content per 100g
  • More calcium per 100g
  • More iron per 100g
  • More magnesium per 100g
  • More thiamin per 100g
  • Less saturated fatty acids per 100g
  • More leucine per 100g
  • Higher water content per 100g
  • More ash per 100g
  • More calcium per 100g
  • More iron per 100g
  • More phosphorus per 100g
  • Higher water content per 100g
  • More carbohydrates per 100g
  • More calcium per 100g
  • Less saturated fatty acids per 100g
  • More ash per 100g
  • More calcium per 100g
  • More magnesium per 100g
  • More phosphorus per 100g
  • More thiamin per 100g
  • More riboflavin per 100g
  • Higher water content per 100g
  • More ash per 100g
  • More carbohydrates per 100g
  • More calcium per 100g
  • More riboflavin per 100g
  • More niacin per 100g
Cons
Cons
  • Saturated fatty acids per 100g
  • Saturated fatty acids per 100g
  • Saturated fatty acids per 100g
  • Saturated fatty acids per 100g
              General values
              Higher water content per 100gFoods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.
              Higher water content per 100gFoods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.4.96g5.05g4.73g4.69g6.5g6.96g5.8g14.16g5.62g6.1g
              More food energy (kcal) per 100gThe amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).
              More food energy (kcal) per 100gThe amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).553kcal557kcal584kcal573kcal367kcal534kcal486kcal332kcal517kcal318kcal
              More food energy (kJ) per 100gThe amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).
              More food energy (kJ) per 100gThe amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).2313kJ2330kJ2445kJ2397kJ1536kJ2234kJ2034kJ1389kJ2163kJ1331kJ
              More proteins per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.
              More proteins per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.31.56g28.33g20.78g17.73g8.62g18.29g16.54g15.41g16.18g12.14g
              More dietary fiber per 100gDietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.
              More dietary fiber per 100gDietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.4gN.A.8.6g11.8g14.9g27.3g34.4gN.A.N.A.N.A.
              Total score for "General values"
              Total score for "General values"
              Sugars
              Less sucrose per 100gSucrose, also known as table sugar, is composed out of glucose and fructose. Sucrose is rich in calories, but doesn’t have a high nutritional value.
              Less sucrose per 100gSucrose, also known as table sugar, is composed out of glucose and fructose. Sucrose is rich in calories, but doesn’t have a high nutritional value.0.85gN.A.2.5gN.A.N.A.1.15gN.A.N.A.N.A.N.A.
              More glucose per 100gGlucose, also known as blood sugar, is the main source of energy.
              More glucose per 100gGlucose, also known as blood sugar, is the main source of energy.0.2gN.A.N.A.N.A.N.A.0.4gN.A.N.A.N.A.N.A.
              Less fructose per 100gFructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. Consuming too much fructose can cause high blood pressure.
              Less fructose per 100gFructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. Consuming too much fructose can cause high blood pressure.0.31gN.A.N.A.N.A.N.A.N.A.N.A.N.A.N.A.N.A.
              Smaller amount of sugars per 100gThe total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.
              Smaller amount of sugars per 100gThe total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.1.5gN.A.2.62g0.3gN.A.1.55gN.A.N.A.N.A.N.A.
              More carbohydrates per 100gCarbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.
              More carbohydrates per 100gCarbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.8.67g15.31g20g23.45g79.39g28.88g42.12g64.47g34.29g58.26g
              Total score for "Sugars"
              Total score for "Sugars"
              Minerals
              More calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.
              More calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.70mg54mg78mg975mg94mg255mg631mg163mg78mg1633mg
              More iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.
              More iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.7.95mg7.28mg5.25mg14.55mg4.6mg5.73mg7.72mg3.53mg4.9mg0.11mg
              More magnesium per 100gMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.
              More magnesium per 100gMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.700mg515mg325mg351mg115mg392mg335mg210mg353mg314mg
              More phosphorus per 100gPhosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.
              More phosphorus per 100gPhosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.1650mg755mg660mg629mg178mg642mg860mg626mg644mg6mg
              More ash per 100gThe ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).
              More ash per 100gThe ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).6.06g3.94g3.02g4.45g3.81g3.72g4.8g3.99g5.47g18.9g
              Total score for "Minerals"
              Total score for "Minerals"
              Vitamins
              More vitamin B6 per 100gVitamin B6 (pyridoxine) is needed for the production of the neurotransmitters serotonin and norepinephrine. It's essential for absorbing vitamin B12 and takes part in the production of red blood cells, various cells of the immune system and in the formation of myelin, which protects nerve cells from damage.
              More vitamin B6 per 100gVitamin B6 (pyridoxine) is needed for the production of the neurotransmitters serotonin and norepinephrine. It's essential for absorbing vitamin B12 and takes part in the production of red blood cells, various cells of the immune system and in the formation of myelin, which protects nerve cells from damage.0.6mg0.09mg1.34mg0.79mg0.69mg0.47mgN.A.0.63mg1.17mg0.78mg
              More niacin per 100gNiacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.
              More niacin per 100gNiacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.9.2mg3.55mg8.34mg4.51mg2.1mg3.08mg8.83mg1.6mg2.28mg16.82mg
              More riboflavin per 100gRibolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.
              More riboflavin per 100gRibolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.0.28mg0.14mg0.35mg0.25mg0.14mg0.16mg0.17mg0.15mg0.41mg0.42mg
              More pantothenic acid per 100gPantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.
              More pantothenic acid per 100gPantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.N.A.0.35mg1.13mg0.05mg1.88mg0.98mgN.A.0.85mg4.03mg1mg
              More thiamin per 100gThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.
              More thiamin per 100gThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.1.27mg0.19mg1.48mg0.79mg0.03mg1.64mg0.62mg0.64mg1.16mg0.19mg
              Total score for "Vitamins"
              Total score for "Vitamins"
              Fats
              Saturated fatty acids per 100gSaturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.
              Saturated fatty acids per 100gSaturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.4.6g9.78g4.46g6.96g0.45g3.66g3.33g0.33g3.68g0.9g
              More monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
              More monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.5.4g7.41g18.53g18.76g0.21g7.53g2.31g0.39g4.85g1.49g
              More polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
              More polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.38.1g28.09g23.14g21.77g0.9g28.73g23.66g1.17g28.22g2.02g
              Less trans fatty acids per 100gTrans fatty acids are the unhealthy form of unsaturated fatty acids added to food from vegetable oil for better taste and longer shelf life. They increase bad cholesterol and the risk of coronary heart diseases.
              Less trans fatty acids per 100gTrans fatty acids are the unhealthy form of unsaturated fatty acids added to food from vegetable oil for better taste and longer shelf life. They increase bad cholesterol and the risk of coronary heart diseases.N.A.N.A.N.A.N.A.N.A.N.A.0.14gN.A.N.A.N.A.
              More lipids per 100gLipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.
              More lipids per 100gLipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.48.75g47.37g51.46g49.67g1.68g42.16g30.74g1.97g38.45g4.6g
              Total score for "Fats"
              Total score for "Fats"
              Amino acids
              More isoleucine per 100gIsoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.
              More isoleucine per 100gIsoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.1.29g1.34g1.14g0.76g0.49g0.9g0.8g0.77g0.72g0.65g
              More leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.
              More leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.2.16g2.15g1.66g1.36g0.94g1.24g1.37g1.22g1.15g1.23g
              More arginine per 100gArginine is important for body processes like wound healing, assisting the kidneys in removing waste products, maintaining immune system and hormone function, and assisting in the dilation and relaxation of arteries.
              More arginine per 100gArginine is important for body processes like wound healing, assisting the kidneys in removing waste products, maintaining immune system and hormone function, and assisting in the dilation and relaxation of arteries.4.55g4.9g2.4g2.63g0.79g1.93g2.14g1.26g1.75g0.8g
              More threonine per 100gThreonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.
              More threonine per 100gThreonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.1.27g1.11g0.93g0.74g0.34g0.77g0.71g0.75g0.59g0.69g
              More tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.
              More tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.0.37g0.39g0.35g0.39g0.23g0.3g0.44g0.22g0.18g0.27g
              Total score for "Amino acids"
              Total score for "Amino acids"
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