Generally, legumes are excellent sources of folate . They have a trace of fat and no cholesterol. The evidence comes mostly from human epidemiological studies and many of them, not all, were conducted in western populations where legume intake is low and homogenous. Other evidence comes from experiments that show certain phytochemicals from legumes to prevent experimentally induced cancer in animals. Poppy seeds Squash seeds Nuts are the dried fruits of trees.
Seeds come from the fruits of plants and contain the embryo and food supply for the next plant.
Nuts and seeds are rich in vitamins, minerals and phytochemicals, including vitamin E, selenium. There are few studies of nuts and seeds and cancer risk and, therefore, evidence is currently lacking to make a pronouncement.