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  6. Beechnuts vs. Watermelon seeds

Beechnuts vs. Watermelon seeds — In-Depth Nutrition Comparison

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Differences between Beechnuts and Watermelon seeds

  • Beechnuts have more Vitamin B6, Vitamin B2, Vitamin C, and Folate, while Watermelon seeds have more Magnesium, Phosphorus, Zinc, Iron, and Vitamin B3.
  • Watermelon seeds' daily need coverage for Magnesium is 123% higher.
  • The amount of Saturated Fat in Beechnuts are lower.

The food types used in this comparison are Nuts, beechnuts, dried and Seeds, watermelon seed kernels, dried.

Infographic

Beechnuts vs Watermelon seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beechnuts
Beechnuts
2
:
7
Watermelon seeds
Watermelon seeds
Contains more Potassium +56.9%
Contains less Sodium -61.6%
Contains more Calcium +5300%
Contains more Iron +195.9%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Zinc +2744.4%
Contains more Manganese +20.4%
Equal in Copper - 0.686
Beechnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 93% 0% 0% 90% 5% 10% 224% 175% 0%
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Contains more Potassium +56.9%
Contains less Sodium -61.6%
Contains more Calcium +5300%
Contains more Iron +195.9%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Zinc +2744.4%
Contains more Manganese +20.4%
Equal in Copper - 0.686

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beechnuts
Beechnuts
6
:
2
Watermelon seeds
Watermelon seeds
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +155.9%
Contains more Vitamin B5 +167.3%
Contains more Vitamin B6 +668.5%
Contains more Folate +94.8%
Contains more Vitamin B3 +304.8%
Beechnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 52% 76% 86% 17% 56% 158% 85% 0% 0%
Watermelon seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 48% 34% 67% 21% 21% 44% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +155.9%
Contains more Vitamin B5 +167.3%
Contains more Vitamin B6 +668.5%
Contains more Folate +94.8%
Contains more Vitamin B3 +304.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beechnuts
Beechnuts
3
:
2
Watermelon seeds
Watermelon seeds
Contains more Carbs +118.8%
Contains more Water +30.7%
Contains more Protein +356.9%
Equal in Fats - 47.37
Equal in Other - 3.94
Beechnuts
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 g
Watermelon seeds
28% 47% 15% 5% 4%
Protein: 28.33 g
Fats: 47.37 g
Carbs: 15.31 g
Water: 5.05 g
Other: 3.94 g
Contains more Carbs +118.8%
Contains more Water +30.7%
Contains more Protein +356.9%
Equal in Fats - 47.37
Equal in Other - 3.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beechnuts
Beechnuts
2
:
1
Watermelon seeds
Watermelon seeds
Contains less Saturated Fat -41.5%
Contains more Monounsaturated Fat +195.6%
Contains more Polyunsaturated fat +39.8%
Beechnuts
12% 46% 42%
Saturated Fat: 5.719 g
Monounsaturated Fat: 21.892 g
Polyunsaturated fat: 20.089 g
Watermelon seeds
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
Contains less Saturated Fat -41.5%
Contains more Monounsaturated Fat +195.6%
Contains more Polyunsaturated fat +39.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beechnuts Watermelon seeds
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Beechnuts Watermelon seeds Opinion
Net carbs 33.5g 15.31g Beechnuts
Protein 6.2g 28.33g Watermelon seeds
Fats 50g 47.37g Beechnuts
Carbs 33.5g 15.31g Beechnuts
Calories 576kcal 557kcal Beechnuts
Calcium 1mg 54mg Watermelon seeds
Iron 2.46mg 7.28mg Watermelon seeds
Magnesium 0mg 515mg Watermelon seeds
Phosphorus 0mg 755mg Watermelon seeds
Potassium 1017mg 648mg Beechnuts
Sodium 38mg 99mg Beechnuts
Zinc 0.36mg 10.24mg Watermelon seeds
Copper 0.67mg 0.686mg Watermelon seeds
Manganese 1.341mg 1.614mg Watermelon seeds
Vitamin C 15.5mg 0mg Beechnuts
Vitamin B1 0.304mg 0.19mg Beechnuts
Vitamin B2 0.371mg 0.145mg Beechnuts
Vitamin B3 0.877mg 3.55mg Watermelon seeds
Vitamin B5 0.925mg 0.346mg Beechnuts
Vitamin B6 0.684mg 0.089mg Beechnuts
Folate 113µg 58µg Beechnuts
Tryptophan 0.069mg 0.39mg Watermelon seeds
Threonine 0.221mg 1.112mg Watermelon seeds
Isoleucine 0.245mg 1.342mg Watermelon seeds
Leucine 0.367mg 2.149mg Watermelon seeds
Lysine 0.367mg 0.887mg Watermelon seeds
Methionine 0.146mg 0.834mg Watermelon seeds
Phenylalanine 0.262mg 2.031mg Watermelon seeds
Valine 0.346mg 1.556mg Watermelon seeds
Histidine 0.172mg 0.775mg Watermelon seeds
Saturated Fat 5.719g 9.779g Beechnuts
Monounsaturated Fat 21.892g 7.407g Beechnuts
Polyunsaturated fat 20.089g 28.094g Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beechnuts Watermelon seeds
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
44%
Beechnuts
19%
Watermelon seeds
Minerals Daily Need Coverage Score
60%
Beechnuts
177%
Watermelon seeds

Comparison summary

Which food is richer in minerals?
Watermelon seeds
Watermelon seeds is relatively richer in minerals
Which food contains less Sodium?
Beechnuts
Beechnuts contains less Sodium (difference - 61mg)
Which food is lower in Saturated Fat?
Beechnuts
Beechnuts is lower in Saturated Fat (difference - 4.06g)
Which food is richer in vitamins?
Beechnuts
Beechnuts is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/nutrients
  2. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.