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  6. Watermelon seeds vs. Hickory nut

Watermelon seeds vs. Hickory nut — In-Depth Nutrition Comparison

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The main differences between Watermelon seeds and Hickory nut

  • Watermelon seeds have more Magnesium, Iron, Phosphorus, Zinc, and Vitamin B3, however, Hickory nut have more Manganese, Vitamin B1, Vitamin B5, and Vitamin B6.
  • Daily need coverage for Manganese from Hickory nut is 130% higher.
  • Hickory nut have 4 times less Vitamin B3 than Watermelon seeds. Watermelon seeds have 3.55mg of Vitamin B3, while Hickory nut have 0.907mg.
  • Hickory nut are lower in Saturated Fat.

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

Infographic

Watermelon seeds vs Hickory nut 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
5
:
5
Hickory nut
Hickory nut
Contains more Iron +243.4%
Contains more Magnesium +197.7%
Contains more Phosphorus +124.7%
Contains more Potassium +48.6%
Contains more Zinc +137.6%
Contains more Calcium +13%
Contains less Sodium -99%
Contains more Manganese +185.6%
Equal in Copper - 0.738
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Hickory nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 80% 124% 144% 39% 1% 118% 246% 602% 45%
Contains more Iron +243.4%
Contains more Magnesium +197.7%
Contains more Phosphorus +124.7%
Contains more Potassium +48.6%
Contains more Zinc +137.6%
Contains more Calcium +13%
Contains less Sodium -99%
Contains more Manganese +185.6%
Equal in Copper - 0.738

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
Hickory nut
Hickory nut
Contains more Vitamin B2 +10.7%
Contains more Vitamin B3 +291.4%
Contains more Folate +45%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +356.3%
Contains more Vitamin B5 +404.6%
Contains more Vitamin B6 +115.7%
Equal in Vitamin B2 - 0.131
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%
Hickory nut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 7% 217% 31% 18% 105% 45% 30% 0% 0%
Contains more Vitamin B2 +10.7%
Contains more Vitamin B3 +291.4%
Contains more Folate +45%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +356.3%
Contains more Vitamin B5 +404.6%
Contains more Vitamin B6 +115.7%
Equal in Vitamin B2 - 0.131

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
3
:
2
Hickory nut
Hickory nut
Contains more Protein +122.7%
Contains more Water +90.6%
Contains more Other +96%
Contains more Fats +35.9%
Contains more Carbs +19.2%
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
Hickory nut
13% 64% 18% 3% 2%
Protein: 12.72 g
Fats: 64.37 g
Carbs: 18.25 g
Water: 2.65 g
Other: 2.01 g
Contains more Protein +122.7%
Contains more Water +90.6%
Contains more Other +96%
Contains more Fats +35.9%
Contains more Carbs +19.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
1
:
2
Hickory nut
Hickory nut
Contains more Polyunsaturated fat +28.4%
Contains less Saturated Fat -28%
Contains more Monounsaturated Fat +340.3%
Watermelon seeds
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
Hickory nut
11% 53% 36%
Saturated Fat: 7.038 g
Monounsaturated Fat: 32.611 g
Polyunsaturated fat: 21.886 g
Contains more Polyunsaturated fat +28.4%
Contains less Saturated Fat -28%
Contains more Monounsaturated Fat +340.3%

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 Hickory nut
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watermelon seeds Hickory nut Opinion
Net carbs 15.31g 11.85g Watermelon seeds
Protein 28.33g 12.72g Watermelon seeds
Fats 47.37g 64.37g Hickory nut
Carbs 15.31g 18.25g Hickory nut
Calories 557kcal 657kcal Hickory nut
Fiber 6.4g Hickory nut
Calcium 54mg 61mg Hickory nut
Iron 7.28mg 2.12mg Watermelon seeds
Magnesium 515mg 173mg Watermelon seeds
Phosphorus 755mg 336mg Watermelon seeds
Potassium 648mg 436mg Watermelon seeds
Sodium 99mg 1mg Hickory nut
Zinc 10.24mg 4.31mg Watermelon seeds
Copper 0.686mg 0.738mg Hickory nut
Manganese 1.614mg 4.61mg Hickory nut
Selenium 8.1µg Hickory nut
Vitamin A 0IU 131IU Hickory nut
Vitamin A RAE 0µg 7µg Hickory nut
Vitamin C 0mg 2mg Hickory nut
Vitamin B1 0.19mg 0.867mg Hickory nut
Vitamin B2 0.145mg 0.131mg Watermelon seeds
Vitamin B3 3.55mg 0.907mg Watermelon seeds
Vitamin B5 0.346mg 1.746mg Hickory nut
Vitamin B6 0.089mg 0.192mg Hickory nut
Folate 58µg 40µg Watermelon seeds
Tryptophan 0.39mg 0.139mg Watermelon seeds
Threonine 1.112mg 0.422mg Watermelon seeds
Isoleucine 1.342mg 0.576mg Watermelon seeds
Leucine 2.149mg 1.027mg Watermelon seeds
Lysine 0.887mg 0.497mg Watermelon seeds
Methionine 0.834mg 0.3mg Watermelon seeds
Phenylalanine 2.031mg 0.713mg Watermelon seeds
Valine 1.556mg 0.73mg Watermelon seeds
Histidine 0.775mg 0.389mg Watermelon seeds
Saturated Fat 9.779g 7.038g Hickory nut
Monounsaturated Fat 7.407g 32.611g Hickory nut
Polyunsaturated fat 28.094g 21.886g Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon seeds Hickory nut
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
38%
Hickory nut
Minerals Daily Need Coverage Score
177%
Watermelon seeds
141%
Hickory nut

Comparison summary

Which food contains less Sodium?
Hickory nut
Hickory nut contains less Sodium (difference - 98mg)
Which food is lower in Saturated Fat?
Hickory nut
Hickory nut is lower in Saturated Fat (difference - 2.741g)
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 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.
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. Hickory nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170177/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.