The Dried Co — nutrient ledger
One handful of real food outweighs a whole bag of fried.
Seeds and dry fruits versus processed, fried snacks — measured nutrient by nutrient, not marketing claim by marketing claim. All figures approximate, per 100g, against standard daily values.
% of daily value, per 100g. "Seeds & dry fruits" = average of pumpkin seeds, sunflower seeds, and dried apricots (USDA FoodData Central). "Fried snacks" = plain potato chips (USDA reference). Sodium row is inverted — smaller bar is healthier. Worth flagging: chips also carry meaningful potassium (~36% DV) from the potato itself, so not every metric favors the seed side — see the full table below for the complete picture.
Item by item, not category by category
Averages hide as much as they reveal. Here is what each individual food actually contains per 100g, so the comparison holds up under scrutiny.
Pumpkin seeds
Kernels, dried
Sunflower seeds
Kernels, dried
Dried apricots
Sulfured, unsoaked
Potato chips
Plain, salted
Bhujia / namkeen
Deep-fried besan snack, average of common brands
What's trending in snacking right now
A quick read of current food-trend coverage: high-protein, low-fat snacking is having a moment in India, led by roasted makhana and chana, alongside flavour-forward packaged formats. Not every "trending" food is automatically the healthier choice — several of these are now built into the compare tool below so you can check for yourself.
Pick any two, compare directly
All values per 100g, from USDA FoodData Central and ICMR Indian Food Composition Tables where available. Bars grow outward from the centre — longer means more of that nutrient. The "Trending now" group holds the snacks currently getting the most attention.
The Dried Co — nutrient ledger
One handful of real food outweighs a whole bag of fried.
Seeds and dry fruits versus processed, fried snacks — measured nutrient by nutrient, not marketing claim by marketing claim. All figures approximate, per 100g, against standard daily values.
% of daily value, per 100g. "Seeds & dry fruits" = average of pumpkin seeds, sunflower seeds, and dried apricots (USDA FoodData Central). "Fried snacks" = plain potato chips (USDA reference). Sodium row is inverted — smaller bar is healthier. Worth flagging: chips also carry meaningful potassium (~36% DV) from the potato itself, so not every metric favors the seed side — see the full table below for the complete picture.
Item by item, not category by category
Averages hide as much as they reveal. Here is what each individual food actually contains per 100g, so the comparison holds up under scrutiny.
Pumpkin seeds
Kernels, dried
Sunflower seeds
Kernels, dried
Dried apricots
Sulfured, unsoaked
Potato chips
Plain, salted
Bhujia / namkeen
Deep-fried besan snack, average of common brands
What's trending in snacking right now
A quick read of current food-trend coverage: high-protein, low-fat snacking is having a moment in India, led by roasted makhana and chana, alongside flavour-forward packaged formats. Not every "trending" food is automatically the healthier choice — several of these are now built into the compare tool below so you can check for yourself.
Pick any two, compare directly
All values per 100g, from USDA FoodData Central and ICMR Indian Food Composition Tables where available. Bars grow outward from the centre — longer means more of that nutrient. The "Trending now" group holds the snacks currently getting the most attention.