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  6. Hazelnut vs. Watermelon seeds

Hazelnut vs. Watermelon seeds — In-Depth Nutrition Comparison

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The main differences between Hazelnut and Watermelon seeds

  • Hazelnut has more Manganese, Copper, Vitamin B1, Vitamin B6, and Folate, however, Watermelon seeds has more Magnesium, Zinc, Phosphorus, and Iron.
  • Daily need coverage for Manganese from Hazelnut is 198% higher.
  • Watermelon seeds have 6 times less Vitamin B6 than Hazelnut. Hazelnut has 0.563mg of Vitamin B6, while Watermelon seeds have 0.089mg.
  • Hazelnut is lower in Saturated Fat.

Food types used in this article are Nuts, hazelnuts or filberts and Seeds, watermelon seed kernels, dried.

Infographic

Hazelnut 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.
Hazelnut
Hazelnut
6
:
4
Watermelon seeds
Watermelon seeds
Contains more Calcium +111.1%
Contains less Sodium -100%
Contains more Copper +151.5%
Contains more Manganese +282.6%
Contains more Iron +54.9%
Contains more Magnesium +216%
Contains more Phosphorus +160.3%
Contains more Zinc +318%
Equal in Potassium - 648
Hazelnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
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 +111.1%
Contains less Sodium -100%
Contains more Copper +151.5%
Contains more Manganese +282.6%
Contains more Iron +54.9%
Contains more Magnesium +216%
Contains more Phosphorus +160.3%
Contains more Zinc +318%
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.
Hazelnut
Hazelnut
8
:
2
Watermelon seeds
Watermelon seeds
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +238.4%
Contains more Vitamin B5 +165.3%
Contains more Vitamin B6 +532.6%
Contains more Folate +94.8%
Contains more Vitamin B2 +28.3%
Contains more Vitamin B3 +97.2%
Hazelnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
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 B1 +238.4%
Contains more Vitamin B5 +165.3%
Contains more Vitamin B6 +532.6%
Contains more Folate +94.8%
Contains more Vitamin B2 +28.3%
Contains more Vitamin B3 +97.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hazelnut
Hazelnut
3
:
2
Watermelon seeds
Watermelon seeds
Contains more Fats +28.2%
Contains more Protein +89.5%
Contains more Other +72.1%
Equal in Carbs - 15.31
Equal in Water - 5.05
Hazelnut
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +28.2%
Contains more Protein +89.5%
Contains more Other +72.1%
Equal in Carbs - 15.31
Equal in Water - 5.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hazelnut
Hazelnut
2
:
1
Watermelon seeds
Watermelon seeds
Contains less Saturated Fat -54.4%
Contains more Monounsaturated Fat +516.3%
Contains more Polyunsaturated fat +254.7%
Hazelnut
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 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 -54.4%
Contains more Monounsaturated Fat +516.3%
Contains more Polyunsaturated fat +254.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Watermelon seeds Opinion
Net carbs 7g 15.31g Watermelon seeds
Protein 14.95g 28.33g Watermelon seeds
Fats 60.75g 47.37g Hazelnut
Carbs 16.7g 15.31g Hazelnut
Calories 628kcal 557kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g Watermelon seeds
Fiber 9.7g Hazelnut
Calcium 114mg 54mg Hazelnut
Iron 4.7mg 7.28mg Watermelon seeds
Magnesium 163mg 515mg Watermelon seeds
Phosphorus 290mg 755mg Watermelon seeds
Potassium 680mg 648mg Hazelnut
Sodium 0mg 99mg Hazelnut
Zinc 2.45mg 10.24mg Watermelon seeds
Copper 1.725mg 0.686mg Hazelnut
Manganese 6.175mg 1.614mg Hazelnut
Selenium 2.4µg Hazelnut
Vitamin A 20IU 0IU Hazelnut
Vitamin A RAE 1µg 0µg Hazelnut
Vitamin E 15.03mg Hazelnut
Vitamin C 6.3mg 0mg Hazelnut
Vitamin B1 0.643mg 0.19mg Hazelnut
Vitamin B2 0.113mg 0.145mg Watermelon seeds
Vitamin B3 1.8mg 3.55mg Watermelon seeds
Vitamin B5 0.918mg 0.346mg Hazelnut
Vitamin B6 0.563mg 0.089mg Hazelnut
Folate 113µg 58µg Hazelnut
Vitamin K 14.2µg Hazelnut
Tryptophan 0.193mg 0.39mg Watermelon seeds
Threonine 0.497mg 1.112mg Watermelon seeds
Isoleucine 0.545mg 1.342mg Watermelon seeds
Leucine 1.063mg 2.149mg Watermelon seeds
Lysine 0.42mg 0.887mg Watermelon seeds
Methionine 0.221mg 0.834mg Watermelon seeds
Phenylalanine 0.663mg 2.031mg Watermelon seeds
Valine 0.701mg 1.556mg Watermelon seeds
Histidine 0.432mg 0.775mg Watermelon seeds
Saturated Fat 4.464g 9.779g Hazelnut
Monounsaturated Fat 45.652g 7.407g Hazelnut
Polyunsaturated fat 7.92g 28.094g Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut 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
71%
Hazelnut
19%
Watermelon seeds
Minerals Daily Need Coverage Score
197%
Hazelnut
177%
Watermelon seeds

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 4.34g)
Which food is lower in glycemic index?
Watermelon seeds
Watermelon seeds is lower in glycemic index (difference - 15)
Which food is cheaper?
Watermelon seeds
Watermelon seeds is cheaper (difference - $3.2)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 99mg)
Which food is lower in Saturated Fat?
Hazelnut
Hazelnut is lower in Saturated Fat (difference - 5.315g)
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
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.

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.