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  6. Walnut vs. Watermelon seeds

Walnut vs. Watermelon seeds — In-Depth Nutrition Comparison

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How are Walnut and Watermelon seeds different?

  • Walnut is higher in Copper, Manganese, Vitamin B6, and Vitamin B1, however, Watermelon seeds are richer in Magnesium, Zinc, Phosphorus, Iron, and Vitamin B3.
  • Daily need coverage for Copper from Walnut is 100% higher.
  • Walnut contains 6 times more Vitamin B6 than Watermelon seeds. While Walnut contains 0.537mg of Vitamin B6, Watermelon seeds contain only 0.089mg.
  • Walnut has less Saturated Fat.

Nuts, walnuts, english and Seeds, watermelon seed kernels, dried are the varieties used in this article.

Infographic

Walnut 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.
Walnut
Walnut
5
:
5
Watermelon seeds
Watermelon seeds
Contains more Calcium +81.5%
Contains less Sodium -98%
Contains more Copper +131.2%
Contains more Manganese +111.5%
Contains more Iron +150.2%
Contains more Magnesium +225.9%
Contains more Phosphorus +118.2%
Contains more Potassium +46.9%
Contains more Zinc +231.4%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
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 +81.5%
Contains less Sodium -98%
Contains more Copper +131.2%
Contains more Manganese +111.5%
Contains more Iron +150.2%
Contains more Magnesium +225.9%
Contains more Phosphorus +118.2%
Contains more Potassium +46.9%
Contains more Zinc +231.4%

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.
Walnut
Walnut
9
:
1
Watermelon seeds
Watermelon seeds
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +79.5%
Contains more Vitamin B5 +64.7%
Contains more Vitamin B6 +503.4%
Contains more Folate +69%
Contains more Vitamin B3 +215.6%
Equal in Vitamin B2 - 0.145
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
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 +79.5%
Contains more Vitamin B5 +64.7%
Contains more Vitamin B6 +503.4%
Contains more Folate +69%
Contains more Vitamin B3 +215.6%
Equal in Vitamin B2 - 0.145

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
1
:
4
Watermelon seeds
Watermelon seeds
Contains more Fats +37.7%
Contains more Protein +86%
Contains more Carbs +11.7%
Contains more Water +24.1%
Contains more Other +121.3%
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +37.7%
Contains more Protein +86%
Contains more Carbs +11.7%
Contains more Water +24.1%
Contains more Other +121.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
3
:
0
Watermelon seeds
Watermelon seeds
Contains less Saturated Fat -37.4%
Contains more Monounsaturated Fat +20.6%
Contains more Polyunsaturated fat +67.9%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 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 -37.4%
Contains more Monounsaturated Fat +20.6%
Contains more Polyunsaturated fat +67.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut 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 Walnut Watermelon seeds Opinion
Net carbs 7.01g 15.31g Watermelon seeds
Protein 15.23g 28.33g Watermelon seeds
Fats 65.21g 47.37g Walnut
Carbs 13.71g 15.31g Watermelon seeds
Calories 654kcal 557kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g Watermelon seeds
Fiber 6.7g Walnut
Calcium 98mg 54mg Walnut
Iron 2.91mg 7.28mg Watermelon seeds
Magnesium 158mg 515mg Watermelon seeds
Phosphorus 346mg 755mg Watermelon seeds
Potassium 441mg 648mg Watermelon seeds
Sodium 2mg 99mg Walnut
Zinc 3.09mg 10.24mg Watermelon seeds
Copper 1.586mg 0.686mg Walnut
Manganese 3.414mg 1.614mg Walnut
Selenium 4.9µg Walnut
Vitamin A 20IU 0IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg Walnut
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.19mg Walnut
Vitamin B2 0.15mg 0.145mg Walnut
Vitamin B3 1.125mg 3.55mg Watermelon seeds
Vitamin B5 0.57mg 0.346mg Walnut
Vitamin B6 0.537mg 0.089mg Walnut
Folate 98µg 58µg Walnut
Vitamin K 2.7µg Walnut
Tryptophan 0.17mg 0.39mg Watermelon seeds
Threonine 0.596mg 1.112mg Watermelon seeds
Isoleucine 0.625mg 1.342mg Watermelon seeds
Leucine 1.17mg 2.149mg Watermelon seeds
Lysine 0.424mg 0.887mg Watermelon seeds
Methionine 0.236mg 0.834mg Watermelon seeds
Phenylalanine 0.711mg 2.031mg Watermelon seeds
Valine 0.753mg 1.556mg Watermelon seeds
Histidine 0.391mg 0.775mg Watermelon seeds
Saturated Fat 6.126g 9.779g Walnut
Monounsaturated Fat 8.933g 7.407g Walnut
Polyunsaturated fat 47.174g 28.094g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut 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
33%
Walnut
19%
Watermelon seeds
Minerals Daily Need Coverage Score
152%
Walnut
177%
Watermelon seeds

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 2.61g)
Which food is lower in glycemic index?
Watermelon seeds
Watermelon seeds is lower in glycemic index (difference - 0)
Which food is cheaper?
Watermelon seeds
Watermelon seeds is cheaper (difference - $5)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 97mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 3.653g)
Which food is richer in vitamins?
Walnut
Walnut 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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.