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  6. Pine nuts vs. Watermelon seeds

Pine nuts vs. Watermelon seeds — In-Depth Nutrition Comparison

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Differences between Pine nuts and Watermelon seeds

  • Pine nuts have more Manganese, Copper, Vitamin B1, and Vitamin B2, while Watermelon seeds have more Magnesium, Zinc, Phosphorus, Iron, and Folate.
  • Pine nuts' daily need coverage for Manganese is 313% higher.
  • Watermelon seeds contain 2 times less Copper than Pine nuts. Pine nuts contain 1.324mg of Copper, while Watermelon seeds contain 0.686mg.
  • The amount of Saturated Fat in Pine nuts are lower.

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

Infographic

Pine nuts 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.
Pine nuts
Pine nuts
4
:
6
Watermelon seeds
Watermelon seeds
Contains less Sodium -98%
Contains more Copper +93%
Contains more Manganese +445.4%
Contains more Calcium +237.5%
Contains more Iron +31.6%
Contains more Magnesium +105.2%
Contains more Phosphorus +31.3%
Contains more Zinc +58.8%
Equal in Potassium - 648
Pine nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Contains less Sodium -98%
Contains more Copper +93%
Contains more Manganese +445.4%
Contains more Calcium +237.5%
Contains more Iron +31.6%
Contains more Magnesium +105.2%
Contains more Phosphorus +31.3%
Contains more Zinc +58.8%
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.
Pine nuts
Pine nuts
8
:
2
Watermelon seeds
Watermelon seeds
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +91.6%
Contains more Vitamin B2 +56.6%
Contains more Vitamin B3 +23.6%
Contains more Vitamin B5 +10.5%
Contains more Folate +70.6%
Equal in Vitamin B6 - 0.089
Pine nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 187% 0% 3% 91% 53% 83% 19% 22% 26% 0% 135%
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 +91.6%
Contains more Vitamin B2 +56.6%
Contains more Vitamin B3 +23.6%
Contains more Vitamin B5 +10.5%
Contains more Folate +70.6%
Equal in Vitamin B6 - 0.089

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pine nuts
Pine nuts
1
:
4
Watermelon seeds
Watermelon seeds
Contains more Fats +44.3%
Contains more Protein +106.9%
Contains more Carbs +17%
Contains more Water +121.5%
Contains more Other +52.7%
Pine nuts
14% 68% 13% 2% 3%
Protein: 13.69 g
Fats: 68.37 g
Carbs: 13.08 g
Water: 2.28 g
Other: 2.58 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 +44.3%
Contains more Protein +106.9%
Contains more Carbs +17%
Contains more Water +121.5%
Contains more Other +52.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pine nuts
Pine nuts
3
:
0
Watermelon seeds
Watermelon seeds
Contains less Saturated Fat -49.9%
Contains more Monounsaturated Fat +153.3%
Contains more Polyunsaturated fat +21.3%
Pine nuts
8% 33% 59%
Saturated Fat: 4.899 g
Monounsaturated Fat: 18.764 g
Polyunsaturated fat: 34.071 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 -49.9%
Contains more Monounsaturated Fat +153.3%
Contains more Polyunsaturated fat +21.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pine nuts Watermelon seeds Opinion
Net carbs 9.38g 15.31g Watermelon seeds
Protein 13.69g 28.33g Watermelon seeds
Fats 68.37g 47.37g Pine nuts
Carbs 13.08g 15.31g Watermelon seeds
Calories 673kcal 557kcal Pine nuts
Starch 1.43g Pine nuts
Fructose 0.07g Pine nuts
Sugar 3.59g Watermelon seeds
Fiber 3.7g Pine nuts
Calcium 16mg 54mg Watermelon seeds
Iron 5.53mg 7.28mg Watermelon seeds
Magnesium 251mg 515mg Watermelon seeds
Phosphorus 575mg 755mg Watermelon seeds
Potassium 597mg 648mg Watermelon seeds
Sodium 2mg 99mg Pine nuts
Zinc 6.45mg 10.24mg Watermelon seeds
Copper 1.324mg 0.686mg Pine nuts
Manganese 8.802mg 1.614mg Pine nuts
Selenium 0.7µg Pine nuts
Vitamin A 29IU 0IU Pine nuts
Vitamin A RAE 1µg 0µg Pine nuts
Vitamin E 9.33mg Pine nuts
Vitamin C 0.8mg 0mg Pine nuts
Vitamin B1 0.364mg 0.19mg Pine nuts
Vitamin B2 0.227mg 0.145mg Pine nuts
Vitamin B3 4.387mg 3.55mg Pine nuts
Vitamin B5 0.313mg 0.346mg Watermelon seeds
Vitamin B6 0.094mg 0.089mg Pine nuts
Folate 34µg 58µg Watermelon seeds
Vitamin K 53.9µg Pine nuts
Tryptophan 0.107mg 0.39mg Watermelon seeds
Threonine 0.37mg 1.112mg Watermelon seeds
Isoleucine 0.542mg 1.342mg Watermelon seeds
Leucine 0.991mg 2.149mg Watermelon seeds
Lysine 0.54mg 0.887mg Watermelon seeds
Methionine 0.259mg 0.834mg Watermelon seeds
Phenylalanine 0.524mg 2.031mg Watermelon seeds
Valine 0.687mg 1.556mg Watermelon seeds
Histidine 0.341mg 0.775mg Watermelon seeds
Saturated Fat 4.899g 9.779g Pine nuts
Monounsaturated Fat 18.764g 7.407g Pine nuts
Polyunsaturated fat 34.071g 28.094g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-3 - ALA 0.112g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pine nuts 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
51%
Pine nuts
19%
Watermelon seeds
Minerals Daily Need Coverage Score
246%
Pine nuts
177%
Watermelon seeds

Comparison summary

Which food is richer in minerals?
Watermelon seeds
Watermelon seeds is relatively richer in minerals
Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 3.59g)
Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 97mg)
Which food is lower in Saturated Fat?
Pine nuts
Pine nuts is lower in Saturated Fat (difference - 4.88g)
Which food is richer in vitamins?
Pine nuts
Pine nuts is relatively richer in vitamins
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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/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.