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  6. Brazil nut vs. Watermelon seeds

Brazil nut vs. Watermelon seeds — In-Depth Nutrition Comparison

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Important differences between Brazil nut and Watermelon seeds

  • Brazil nut has more Copper, Vitamin B1, and Calcium, however, Watermelon seeds has more Iron, Zinc, Magnesium, Vitamin B3, Manganese, and Folate.
  • Brazil nut's daily need coverage for Copper is 117% more.
  • Brazil nut has 3 times more Vitamin B1 than Watermelon seeds. Brazil nut has 0.617mg of Vitamin B1, while Watermelon seeds have 0.19mg.
  • Watermelon seeds are lower in Saturated Fat.

The food varieties used in the comparison are Nuts, brazilnuts, dried, unblanched and Seeds, watermelon seed kernels, dried.

Infographic

Brazil nut 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.
Brazil nut
Brazil nut
5
:
5
Watermelon seeds
Watermelon seeds
Contains more Calcium +196.3%
Contains less Sodium -97%
Contains more Copper +154.1%
Contains more Iron +199.6%
Contains more Magnesium +37%
Contains more Zinc +152.2%
Contains more Manganese +32%
Equal in Phosphorus - 755
Equal in Potassium - 648
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Contains more Calcium +196.3%
Contains less Sodium -97%
Contains more Copper +154.1%
Contains more Iron +199.6%
Contains more Magnesium +37%
Contains more Zinc +152.2%
Contains more Manganese +32%
Equal in Phosphorus - 755
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.
Brazil nut
Brazil nut
5
:
4
Watermelon seeds
Watermelon seeds
Contains more Vitamin C +∞%
Contains more Vitamin B1 +224.7%
Contains more Vitamin B6 +13.5%
Contains more Vitamin B2 +314.3%
Contains more Vitamin B3 +1103.4%
Contains more Vitamin B5 +88%
Contains more Folate +163.6%
Brazil nut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 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 +224.7%
Contains more Vitamin B6 +13.5%
Contains more Vitamin B2 +314.3%
Contains more Vitamin B3 +1103.4%
Contains more Vitamin B5 +88%
Contains more Folate +163.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brazil nut
Brazil nut
1
:
4
Watermelon seeds
Watermelon seeds
Contains more Fats +41.7%
Contains more Protein +97.8%
Contains more Carbs +30.4%
Contains more Water +47.7%
Contains more Other +15.2%
Brazil nut
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 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 Fats +41.7%
Contains more Protein +97.8%
Contains more Carbs +30.4%
Contains more Water +47.7%
Contains more Other +15.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brazil nut
Brazil nut
1
:
2
Watermelon seeds
Watermelon seeds
Contains more Monounsaturated Fat +222.4%
Contains less Saturated Fat -39.4%
Contains more Polyunsaturated fat +15.1%
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Watermelon seeds
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
Contains more Monounsaturated Fat +222.4%
Contains less Saturated Fat -39.4%
Contains more Polyunsaturated fat +15.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brazil nut Watermelon seeds Opinion
Net carbs 4.24g 15.31g Watermelon seeds
Protein 14.32g 28.33g Watermelon seeds
Fats 67.1g 47.37g Brazil nut
Carbs 11.74g 15.31g Watermelon seeds
Calories 659kcal 557kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g Watermelon seeds
Fiber 7.5g Brazil nut
Calcium 160mg 54mg Brazil nut
Iron 2.43mg 7.28mg Watermelon seeds
Magnesium 376mg 515mg Watermelon seeds
Phosphorus 725mg 755mg Watermelon seeds
Potassium 659mg 648mg Brazil nut
Sodium 3mg 99mg Brazil nut
Zinc 4.06mg 10.24mg Watermelon seeds
Copper 1.743mg 0.686mg Brazil nut
Manganese 1.223mg 1.614mg Watermelon seeds
Selenium 1917µg Brazil nut
Vitamin E 5.65mg Brazil nut
Vitamin C 0.7mg 0mg Brazil nut
Vitamin B1 0.617mg 0.19mg Brazil nut
Vitamin B2 0.035mg 0.145mg Watermelon seeds
Vitamin B3 0.295mg 3.55mg Watermelon seeds
Vitamin B5 0.184mg 0.346mg Watermelon seeds
Vitamin B6 0.101mg 0.089mg Brazil nut
Folate 22µg 58µg Watermelon seeds
Tryptophan 0.135mg 0.39mg Watermelon seeds
Threonine 0.365mg 1.112mg Watermelon seeds
Isoleucine 0.518mg 1.342mg Watermelon seeds
Leucine 1.19mg 2.149mg Watermelon seeds
Lysine 0.49mg 0.887mg Watermelon seeds
Methionine 1.124mg 0.834mg Brazil nut
Phenylalanine 0.639mg 2.031mg Watermelon seeds
Valine 0.76mg 1.556mg Watermelon seeds
Histidine 0.409mg 0.775mg Watermelon seeds
Saturated Fat 16.134g 9.779g Watermelon seeds
Monounsaturated Fat 23.879g 7.407g Brazil nut
Polyunsaturated fat 24.399g 28.094g Watermelon seeds
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut 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
28%
Brazil nut
19%
Watermelon seeds
Minerals Daily Need Coverage Score
1208%
Brazil nut
177%
Watermelon seeds

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Watermelon seeds
Watermelon seeds is lower in Saturated Fat (difference - 6.355g)
Which food is lower in glycemic index?
Watermelon seeds
Watermelon seeds is lower in glycemic index (difference - 10)
Which food is cheaper?
Watermelon seeds
Watermelon seeds is cheaper (difference - $3.4)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 96mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.