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  6. Pecan vs. Watermelon seeds

Pecan vs. Watermelon seeds — In-Depth Nutrition Comparison

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What are the main differences between Pecan and Watermelon seeds?

  • Pecan is richer in Manganese, Copper, Vitamin B1, and Vitamin B5, yet Watermelon seeds are richer in Magnesium, Phosphorus, Iron, Zinc, and Vitamin B3.
  • Pecan's daily need coverage for Manganese is 125% higher.
  • Pecan has 3 times more Vitamin B1 than Watermelon seeds. Pecan has 0.66mg of Vitamin B1, while Watermelon seeds have 0.19mg.
  • Pecan contains less Saturated Fat.

We used Nuts, pecans and Seeds, watermelon seed kernels, dried types in this comparison.

Infographic

Pecan 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.
Pecan
Pecan
5
:
5
Watermelon seeds
Watermelon seeds
Contains more Calcium +29.6%
Contains less Sodium -100%
Contains more Copper +74.9%
Contains more Manganese +178.8%
Contains more Iron +187.7%
Contains more Magnesium +325.6%
Contains more Phosphorus +172.6%
Contains more Potassium +58%
Contains more Zinc +126%
Pecan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
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 +29.6%
Contains less Sodium -100%
Contains more Copper +74.9%
Contains more Manganese +178.8%
Contains more Iron +187.7%
Contains more Magnesium +325.6%
Contains more Phosphorus +172.6%
Contains more Potassium +58%
Contains more Zinc +126%

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.
Pecan
Pecan
7
:
3
Watermelon seeds
Watermelon seeds
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +247.4%
Contains more Vitamin B5 +149.4%
Contains more Vitamin B6 +136%
Contains more Vitamin B2 +11.5%
Contains more Vitamin B3 +204.2%
Contains more Folate +163.6%
Pecan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 9%
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 +247.4%
Contains more Vitamin B5 +149.4%
Contains more Vitamin B6 +136%
Contains more Vitamin B2 +11.5%
Contains more Vitamin B3 +204.2%
Contains more Folate +163.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
Pecan
1
:
4
Watermelon seeds
Watermelon seeds
Contains more Fats +51.9%
Contains more Protein +208.9%
Contains more Carbs +10.5%
Contains more Water +43.5%
Contains more Other +166.2%
Pecan
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 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 +51.9%
Contains more Protein +208.9%
Contains more Carbs +10.5%
Contains more Water +43.5%
Contains more Other +166.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
Pecan
2
:
1
Watermelon seeds
Watermelon seeds
Contains less Saturated Fat -36.8%
Contains more Monounsaturated Fat +450.8%
Contains more Polyunsaturated fat +30%
Pecan
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 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 -36.8%
Contains more Monounsaturated Fat +450.8%
Contains more Polyunsaturated fat +30%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pecan 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 Pecan Watermelon seeds Opinion
Net carbs 4.26g 15.31g Watermelon seeds
Protein 9.17g 28.33g Watermelon seeds
Fats 71.97g 47.37g Pecan
Carbs 13.86g 15.31g Watermelon seeds
Calories 691kcal 557kcal Pecan
Starch 0.46g Pecan
Fructose 0.04g Pecan
Sugar 3.97g Watermelon seeds
Fiber 9.6g Pecan
Calcium 70mg 54mg Pecan
Iron 2.53mg 7.28mg Watermelon seeds
Magnesium 121mg 515mg Watermelon seeds
Phosphorus 277mg 755mg Watermelon seeds
Potassium 410mg 648mg Watermelon seeds
Sodium 0mg 99mg Pecan
Zinc 4.53mg 10.24mg Watermelon seeds
Copper 1.2mg 0.686mg Pecan
Manganese 4.5mg 1.614mg Pecan
Selenium 3.8µg Pecan
Vitamin A 56IU 0IU Pecan
Vitamin A RAE 3µg 0µg Pecan
Vitamin E 1.4mg Pecan
Vitamin C 1.1mg 0mg Pecan
Vitamin B1 0.66mg 0.19mg Pecan
Vitamin B2 0.13mg 0.145mg Watermelon seeds
Vitamin B3 1.167mg 3.55mg Watermelon seeds
Vitamin B5 0.863mg 0.346mg Pecan
Vitamin B6 0.21mg 0.089mg Pecan
Folate 22µg 58µg Watermelon seeds
Vitamin K 3.5µg Pecan
Tryptophan 0.093mg 0.39mg Watermelon seeds
Threonine 0.306mg 1.112mg Watermelon seeds
Isoleucine 0.336mg 1.342mg Watermelon seeds
Leucine 0.598mg 2.149mg Watermelon seeds
Lysine 0.287mg 0.887mg Watermelon seeds
Methionine 0.183mg 0.834mg Watermelon seeds
Phenylalanine 0.426mg 2.031mg Watermelon seeds
Valine 0.411mg 1.556mg Watermelon seeds
Histidine 0.262mg 0.775mg Watermelon seeds
Saturated Fat 6.18g 9.779g Pecan
Monounsaturated Fat 40.801g 7.407g Pecan
Polyunsaturated fat 21.614g 28.094g Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan 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
31%
Pecan
19%
Watermelon seeds
Minerals Daily Need Coverage Score
149%
Pecan
177%
Watermelon seeds

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 3.97g)
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)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 99mg)
Which food is lower in Saturated Fat?
Pecan
Pecan is lower in Saturated Fat (difference - 3.599g)
Which food is richer in vitamins?
Pecan
Pecan 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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.