Seeds, breadnut tree seeds, dried
FDC 170553cup (160 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 80 · +15 vs Nuts & seeds medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Seeds, breadnut tree seeds, dried ranks among the most nutrient-dense foods we cover, scoring 80 of 100. Within nuts & seeds it ranks 11 of 60. Per 100 grams it is an excellent source of dietary fiber (53% DV), an excellent source of vitamin c (52% DV), an excellent source of potassium (43% DV). Most of its 367 calories per 100 grams come from carbohydrate.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 367 kcal | 18% |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.45 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 53 mg | 2% |
| Carbohydrate | 79 g | 29% |
| Dietary fiber | 15 g | 53% |
| Sugars | - | |
| Protein | 8.6 g | 17% |
| Potassium | 2010 mg | 43% |
| Calcium | 94 mg | 7% |
| Iron | 4.6 mg | 26% |
| Magnesium | 115 mg | 27% |
| Vitamin C | 47 mg | 52% |
| Vitamin A | 11 µg | 1% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 587 kcal | 29% |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.73 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 85 mg | 4% |
| Carbohydrate | 127 g | 46% |
| Dietary fiber | 24 g | 85% |
| Sugars | - | |
| Protein | 14 g | 28% |
| Potassium | 3216 mg | 68% |
| Calcium | 150 mg | 12% |
| Iron | 7.4 mg | 41% |
| Magnesium | 184 mg | 44% |
| Vitamin C | 75 mg | 83% |
| Vitamin A | 18 µg | 2% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 170553Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Nuts, almondsDensity 80 vs 80Nuts, coconut water (liquid from coconuts)Density 82 vs 80Seeds, chia seeds, driedDensity 83 vs 80