Seeds and Nuts
Watch your favorite baseball slugger at the next home game. If he's munching something, it's probably sunflower seeds. These tasty striped seeds have gradually replaced chewing tobacco as a way to ease tension during a bases-loaded-with-one-out inning.
But baseball players aren't the only ones nibbling on these nutritious nuggets. Sales of sunflower seeds, including both the in-shell and kernel (hull removed) snacking varieties, have been rising steadily.
Sunflower seeds easily win the popularity contest for seed snacks, but a few other edible seeds are widely available. You'll find pumpkin and sesame seeds marketed individually or as ingredients of trail and nut mixes. Seeds are marketed raw, roasted and salted, or spiced up in barbecue seasoning.
While more and more of us are seeking out seeds, you also might say we're nuts about nuts. It seems nuts are actually seeds with a hard, woody shell.
So, all nuts are seeds, but not all seeds are nuts. To add to the confusion, there's one exception. America's favorite "nut" isn't a nut at all: The peanut is a member of the legume family.
Packed with nutrition
Nuts and seeds are very similar nutritionally. Nature's tiny, tasty treats are a good source of protein, vitamins, and minerals. The only discernible difference is that seeds have more fiber, experts say. A three-ounce serving of most seeds is equivalent to eating a bowl of high-fiber cereal.
Seeds are a good source of phosphorus, magnesium, potassium, and vitamins B and E. More important, seeds are high in some nutrients that Americans lack most in their diets, such as zinc.
Unfortunately, like most foods, seeds aren't perfect. Every ounce of sunflower seeds has 14 grams (one tablespoon) of fat. The oil-roasted variety, the most popular snack, may add 2 more grams of fat.
Most of the fat in seeds is unsaturated. This is important; studies indicate that nuts and seeds may be healthier for your heart if substituted for foods that are higher in saturated fat. But make sure your total fat intake is below the recommended level of 30 percent of calories.
The salt issue is tricky. Seeds and nuts alone do not contain much sodium. Salted versions, however, may contribute up to 200 mg of sodium per ounce.
For those who enjoy the texture and flavor of seeds, but tend to overindulge, try this: Dilute the seeds in a trail mix. Combine and balance the seeds with other goodies rich in complex carbohydrates, such as dried fruits. And if you're trying to shake the salt habit, but think food tastes bland without it, try mixing a few salted seeds with unsalted ones for a win-win recipe.
An important note: Sunflower and pumpkin seeds pose a potential choking hazard for children under 4. Adults with diverticulitis and diverticulosis also should refrain from eating seeds.
A look at nutrition
Compared with potato chips and candy bars, sunflower and pumpkin seeds shell out a high nutrient-to-calorie ratio along with a nutty crunch and mild flavor. Also, the fat in seeds is primarily polyunsaturated and monounsaturated, whereas candy bars and potato chips tend to be high in saturated fat.
Here's a look at some popular seed preparations and their nutritional values:
Oil-roasted sunflower seeds (1 oz.)
Calories 175
Protein (g) 6
Total fat (g) 16
Saturated fat (g) 1.7
Carbohydrate (g) 5
Dietary fiber (g) 4
Iron (mg) 2
Calcium (mg) 33
Zinc (mg) 1.5
Thiamin (mg) .09
Riboflavin (mg) .08
Whole-roasted pumpkin seeds (1 oz.)
Calories 127
Protein (g) 5
Total fat (g) 5.5
Saturated fat (g) 1
Carbohydrate (g) 15
Dietary fiber (g) 10
Iron (mg) 1
Calcium (mg) 16
Zinc (mg) 3
Thiamin (mg) 0
Riboflavin (mg) 0
Milk Chocolate (1 oz.)
Calories 145
Protein (g) 2
Total fat (g) 9
Saturated fat (g) 5.4
Carbohydrate (g) 16
Dietary fiber (g) 1
Iron (mg).4
Calcium (mg) 50
Zinc (mg).4
Thiamin (mg) .02
Riboflavin (mg) .10
Potato chips (1 oz.)
Calories 148
Protein (g) 2
Total fat (g) 10
Saturated fat (g) 2.5
Carbohydrate (g) 15
Dietary fiber (g) 1
Iron (mg).3
Calcium (mg) 7
Zinc (mg) .3
Thiamin (mg) .04
Riboflavin (mg) .01