Seeds, cottonseed kernels, roasted (glandless)
FDC 170596cup (149 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 69 · +4 vs Nuts & seeds medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Seeds, cottonseed kernels, roasted (glandless) is a strongly nutrient-dense choice at 69 of 100. Within nuts & seeds it ranks 23 of 60. Per 100 grams it is an excellent source of magnesium (105% DV), an excellent source of protein (65% DV), an excellent source of iron (30% DV). Most of its 506 calories per 100 grams come from fat. Worth noting: it is high in saturated fat (9.7 g per 100 g).
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 506 kcal | 25% |
| Total fat | 36 g | 47% |
| Saturated fat | 9.7 g | 49% |
| Cholesterol | 0 mg | 0% |
| Sodium | 25 mg | 1% |
| Carbohydrate | 22 g | 8% |
| Dietary fiber | 5.5 g | 20% |
| Sugars | - | |
| Protein | 33 g | 65% |
| Potassium | 1350 mg | 29% |
| Calcium | 100 mg | 8% |
| Iron | 5.4 mg | 30% |
| Magnesium | 440 mg | 105% |
| Vitamin C | 9 mg | 10% |
| Vitamin A | 22 µg | 2% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 754 kcal | 38% |
| Total fat | 54 g | 69% |
| Saturated fat | 14 g | 72% |
| Cholesterol | 0 mg | 0% |
| Sodium | 37 mg | 2% |
| Carbohydrate | 33 g | 12% |
| Dietary fiber | 8.2 g | 29% |
| Sugars | - | |
| Protein | 49 g | 97% |
| Potassium | 2012 mg | 43% |
| Calcium | 149 mg | 11% |
| Iron | 8 mg | 45% |
| Magnesium | 656 mg | 156% |
| Vitamin C | 13 mg | 15% |
| Vitamin A | 33 µg | 4% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 170596Original 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.
Seeds, sunflower seed butter, with salt addedDensity 69 vs 69Seeds, sunflower seed butter, without saltDensity 71 vs 69Seeds, breadnut tree seeds, rawDensity 72 vs 69