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  6. Chestnut vs. Watermelon seeds

Chestnut vs. Watermelon seeds — In-Depth Nutrition Comparison

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A recap on differences between Chestnut and Watermelon seeds

  • Chestnut has more Vitamin C, and Vitamin B6, however, Watermelon seeds are higher in Magnesium, Phosphorus, Zinc, Iron, Manganese, Copper, and Vitamin B3.
  • Watermelon seeds covers your daily Magnesium needs 110% more than Chestnut.
  • Chestnut has less Saturated Fat.

Food varieties used in this article are Nuts, chestnuts, european, boiled and steamed and Seeds, watermelon seed kernels, dried.

Infographic

Chestnut 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.
Chestnut
Chestnut
2
:
7
Watermelon seeds
Watermelon seeds
Contains more Potassium +10.3%
Contains less Sodium -72.7%
Contains more Calcium +17.4%
Contains more Iron +320.8%
Contains more Magnesium +853.7%
Contains more Phosphorus +662.6%
Contains more Zinc +3996%
Contains more Copper +45.3%
Contains more Manganese +89%
Equal in Potassium - 648
Chestnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 65% 39% 43% 64% 4% 7% 158% 112% 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 +10.3%
Contains less Sodium -72.7%
Contains more Calcium +17.4%
Contains more Iron +320.8%
Contains more Magnesium +853.7%
Contains more Phosphorus +662.6%
Contains more Zinc +3996%
Contains more Copper +45.3%
Contains more Manganese +89%
Equal in Potassium - 648

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.
Chestnut
Chestnut
3
:
5
Watermelon seeds
Watermelon seeds
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +161.8%
Contains more Vitamin B1 +28.4%
Contains more Vitamin B2 +39.4%
Contains more Vitamin B3 +385.6%
Contains more Folate +52.6%
Equal in Vitamin B5 - 0.346
Chestnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 89% 37% 24% 14% 19% 54% 29% 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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +161.8%
Contains more Vitamin B1 +28.4%
Contains more Vitamin B2 +39.4%
Contains more Vitamin B3 +385.6%
Contains more Folate +52.6%
Equal in Vitamin B5 - 0.346

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chestnut
Chestnut
2
:
3
Watermelon seeds
Watermelon seeds
Contains more Carbs +81.3%
Contains more Water +1249.5%
Contains more Protein +1316.5%
Contains more Fats +3332.6%
Contains more Other +454.9%
Chestnut
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 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 +81.3%
Contains more Water +1249.5%
Contains more Protein +1316.5%
Contains more Fats +3332.6%
Contains more Other +454.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chestnut
Chestnut
1
:
2
Watermelon seeds
Watermelon seeds
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +1456.1%
Contains more Polyunsaturated fat +5054.9%
Chestnut
20% 37% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.476 g
Polyunsaturated fat: 0.545 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 -97.3%
Contains more Monounsaturated Fat +1456.1%
Contains more Polyunsaturated fat +5054.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chestnut Watermelon seeds Opinion
Net carbs 27.76g 15.31g Chestnut
Protein 2g 28.33g Watermelon seeds
Fats 1.38g 47.37g Watermelon seeds
Carbs 27.76g 15.31g Chestnut
Calories 131kcal 557kcal Watermelon seeds
Calcium 46mg 54mg Watermelon seeds
Iron 1.73mg 7.28mg Watermelon seeds
Magnesium 54mg 515mg Watermelon seeds
Phosphorus 99mg 755mg Watermelon seeds
Potassium 715mg 648mg Chestnut
Sodium 27mg 99mg Chestnut
Zinc 0.25mg 10.24mg Watermelon seeds
Copper 0.472mg 0.686mg Watermelon seeds
Manganese 0.854mg 1.614mg Watermelon seeds
Vitamin A 17IU 0IU Chestnut
Vitamin A RAE 1µg 0µg Chestnut
Vitamin C 26.7mg 0mg Chestnut
Vitamin B1 0.148mg 0.19mg Watermelon seeds
Vitamin B2 0.104mg 0.145mg Watermelon seeds
Vitamin B3 0.731mg 3.55mg Watermelon seeds
Vitamin B5 0.316mg 0.346mg Watermelon seeds
Vitamin B6 0.233mg 0.089mg Chestnut
Folate 38µg 58µg Watermelon seeds
Tryptophan 0.022mg 0.39mg Watermelon seeds
Threonine 0.071mg 1.112mg Watermelon seeds
Isoleucine 0.079mg 1.342mg Watermelon seeds
Leucine 0.118mg 2.149mg Watermelon seeds
Lysine 0.118mg 0.887mg Watermelon seeds
Methionine 0.047mg 0.834mg Watermelon seeds
Phenylalanine 0.084mg 2.031mg Watermelon seeds
Valine 0.112mg 1.556mg Watermelon seeds
Histidine 0.055mg 0.775mg Watermelon seeds
Saturated Fat 0.26g 9.779g Chestnut
Monounsaturated Fat 0.476g 7.407g Watermelon seeds
Polyunsaturated fat 0.545g 28.094g Watermelon seeds

Which food is preferable for your diet?

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

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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
22%
Chestnut
19%
Watermelon seeds
Minerals Daily Need Coverage Score
50%
Chestnut
177%
Watermelon seeds

Comparison summary

Which food is lower in glycemic index?
Watermelon seeds
Watermelon seeds is lower in glycemic index (difference - 54)
Which food is cheaper?
Watermelon seeds
Watermelon seeds is cheaper (difference - $3)
Which food is richer in minerals?
Watermelon seeds
Watermelon seeds is relatively richer in minerals
Which food contains less Sodium?
Chestnut
Chestnut contains less Sodium (difference - 72mg)
Which food is lower in Saturated Fat?
Chestnut
Chestnut is lower in Saturated Fat (difference - 9.519g)
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 richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.