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  6. Watermelon seeds vs. Ginkgo nuts

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

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Differences between Watermelon seeds and Ginkgo nuts

  • Watermelon seeds have more Magnesium, Phosphorus, Zinc, Iron, Manganese, and Copper, while Ginkgo nuts have more Vitamin B6, Vitamin C, and Vitamin B3.
  • Watermelon seeds' daily need coverage for Magnesium is 116% higher.
  • Ginkgo nuts contain 31 times less Saturated Fat than Watermelon seeds. Watermelon seeds contain 9.779g of Saturated Fat, while Ginkgo nuts contain 0.319g.

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

Infographic

Watermelon seeds vs Ginkgo nuts 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.
Watermelon seeds
Watermelon seeds
8
:
1
Ginkgo nuts
Ginkgo nuts
Contains more Calcium +2600%
Contains more Iron +628%
Contains more Magnesium +1807.4%
Contains more Phosphorus +508.9%
Contains more Potassium +27.1%
Contains more Zinc +2911.8%
Contains more Copper +150.4%
Contains more Manganese +1328.3%
Contains less Sodium -92.9%
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Ginkgo nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 38% 20% 54% 45% 1% 10% 92% 15% 0%
Contains more Calcium +2600%
Contains more Iron +628%
Contains more Magnesium +1807.4%
Contains more Phosphorus +508.9%
Contains more Potassium +27.1%
Contains more Zinc +2911.8%
Contains more Copper +150.4%
Contains more Manganese +1328.3%
Contains less Sodium -92.9%

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.
Watermelon seeds
Watermelon seeds
3
:
5
Ginkgo nuts
Ginkgo nuts
Contains more Vitamin B2 +61.1%
Contains more Vitamin B5 +116.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15.8%
Contains more Vitamin B3 +69%
Contains more Vitamin B6 +268.5%
Equal in Folate - 54
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%
Ginkgo nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 0% 0% 50% 56% 21% 113% 10% 76% 41% 0% 0%
Contains more Vitamin B2 +61.1%
Contains more Vitamin B5 +116.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15.8%
Contains more Vitamin B3 +69%
Contains more Vitamin B6 +268.5%
Equal in Folate - 54

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
3
:
2
Ginkgo nuts
Ginkgo nuts
Contains more Protein +555.8%
Contains more Fats +2719.6%
Contains more Other +228.3%
Contains more Carbs +145.6%
Contains more Water +993.1%
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
Ginkgo nuts
4% 2% 38% 55%
Protein: 4.32 g
Fats: 1.68 g
Carbs: 37.6 g
Water: 55.2 g
Other: 1.2 g
Contains more Protein +555.8%
Contains more Fats +2719.6%
Contains more Other +228.3%
Contains more Carbs +145.6%
Contains more Water +993.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
2
:
1
Ginkgo nuts
Ginkgo nuts
Contains more Monounsaturated Fat +1096.6%
Contains more Polyunsaturated fat +4446%
Contains less Saturated Fat -96.7%
Watermelon seeds
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
Ginkgo nuts
21% 40% 40%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.619 g
Polyunsaturated fat: 0.618 g
Contains more Monounsaturated Fat +1096.6%
Contains more Polyunsaturated fat +4446%
Contains less Saturated Fat -96.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watermelon seeds Ginkgo nuts Opinion
Net carbs 15.31g 37.6g Ginkgo nuts
Protein 28.33g 4.32g Watermelon seeds
Fats 47.37g 1.68g Watermelon seeds
Carbs 15.31g 37.6g Ginkgo nuts
Calories 557kcal 182kcal Watermelon seeds
Calcium 54mg 2mg Watermelon seeds
Iron 7.28mg 1mg Watermelon seeds
Magnesium 515mg 27mg Watermelon seeds
Phosphorus 755mg 124mg Watermelon seeds
Potassium 648mg 510mg Watermelon seeds
Sodium 99mg 7mg Ginkgo nuts
Zinc 10.24mg 0.34mg Watermelon seeds
Copper 0.686mg 0.274mg Watermelon seeds
Manganese 1.614mg 0.113mg Watermelon seeds
Vitamin A 0IU 558IU Ginkgo nuts
Vitamin A RAE 0µg 28µg Ginkgo nuts
Vitamin C 0mg 15mg Ginkgo nuts
Vitamin B1 0.19mg 0.22mg Ginkgo nuts
Vitamin B2 0.145mg 0.09mg Watermelon seeds
Vitamin B3 3.55mg 6mg Ginkgo nuts
Vitamin B5 0.346mg 0.16mg Watermelon seeds
Vitamin B6 0.089mg 0.328mg Ginkgo nuts
Folate 58µg 54µg Watermelon seeds
Tryptophan 0.39mg 0.071mg Watermelon seeds
Threonine 1.112mg 0.268mg Watermelon seeds
Isoleucine 1.342mg 0.209mg Watermelon seeds
Leucine 2.149mg 0.316mg Watermelon seeds
Lysine 0.887mg 0.206mg Watermelon seeds
Methionine 0.834mg 0.055mg Watermelon seeds
Phenylalanine 2.031mg 0.171mg Watermelon seeds
Valine 1.556mg 0.283mg Watermelon seeds
Histidine 0.775mg 0.102mg Watermelon seeds
Saturated Fat 9.779g 0.319g Ginkgo nuts
Monounsaturated Fat 7.407g 0.619g Watermelon seeds
Polyunsaturated fat 28.094g 0.618g Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon seeds Ginkgo nuts
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
19%
Watermelon seeds
33%
Ginkgo nuts
Minerals Daily Need Coverage Score
177%
Watermelon seeds
27%
Ginkgo nuts

Comparison summary

Which food is richer in minerals?
Watermelon seeds
Watermelon seeds is relatively richer in minerals
Which food contains less Sodium?
Ginkgo nuts
Ginkgo nuts contains less Sodium (difference - 92mg)
Which food is lower in Saturated Fat?
Ginkgo nuts
Ginkgo nuts is lower in Saturated Fat (difference - 9.46g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 ($)
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. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/nutrients
  2. Ginkgo nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170584/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.