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  6. Watermelon seeds vs. Mixed nuts

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

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Differences between Watermelon seeds and Mixed nuts

  • Watermelon seeds have more Magnesium, Zinc, Iron, and Phosphorus, while Mixed nuts have more Vitamin B3, Copper, Vitamin B6, Manganese, Vitamin B5, and Calcium.
  • Watermelon seeds' daily need coverage for Magnesium is 68% higher.
  • Mixed nuts contain 3 times less Zinc than Watermelon seeds. Watermelon seeds contain 10.24mg of Zinc, while Mixed nuts contain 3.36mg.

The food types used in this comparison are Seeds, watermelon seed kernels, dried and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Watermelon seeds vs Mixed 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
5
:
5
Mixed nuts
Mixed nuts
Contains more Iron +178.9%
Contains more Magnesium +124.9%
Contains more Phosphorus +65.6%
Contains more Zinc +204.8%
Contains more Calcium +116.7%
Contains less Sodium -94.9%
Contains more Copper +32.2%
Contains more Manganese +26.4%
Equal in Potassium - 632
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Mixed nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Contains more Iron +178.9%
Contains more Magnesium +124.9%
Contains more Phosphorus +65.6%
Contains more Zinc +204.8%
Contains more Calcium +116.7%
Contains less Sodium -94.9%
Contains more Copper +32.2%
Contains more Manganese +26.4%
Equal in Potassium - 632

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
1
:
9
Mixed nuts
Mixed nuts
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +35.2%
Contains more Vitamin B3 +117.2%
Contains more Vitamin B5 +229.5%
Contains more Vitamin B6 +295.5%
Contains more Folate +43.1%
Equal in Vitamin B1 - 0.189
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%
Mixed nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +35.2%
Contains more Vitamin B3 +117.2%
Contains more Vitamin B5 +229.5%
Contains more Vitamin B6 +295.5%
Contains more Folate +43.1%
Equal in Vitamin B1 - 0.189

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
3
:
2
Mixed nuts
Mixed nuts
Contains more Protein +41.4%
Contains more Water +142.8%
Contains more Other +36.8%
Contains more Fats +13.9%
Contains more Carbs +37.5%
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
Mixed nuts
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more Protein +41.4%
Contains more Water +142.8%
Contains more Other +36.8%
Contains more Fats +13.9%
Contains more Carbs +37.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
1
:
2
Mixed nuts
Mixed nuts
Contains more Polyunsaturated fat +92.3%
Contains less Saturated Fat -10.9%
Contains more Monounsaturated Fat +284.6%
Watermelon seeds
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
Mixed nuts
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
Contains more Polyunsaturated fat +92.3%
Contains less Saturated Fat -10.9%
Contains more Monounsaturated Fat +284.6%

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 Mixed nuts
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 Watermelon seeds Mixed nuts Opinion
Net carbs 15.31g 14.05g Watermelon seeds
Protein 28.33g 20.04g Watermelon seeds
Fats 47.37g 53.95g Mixed nuts
Carbs 15.31g 21.05g Mixed nuts
Calories 557kcal 607kcal Mixed nuts
Starch 4.2g Mixed nuts
Sugar 4.15g Watermelon seeds
Fiber 7g Mixed nuts
Calcium 54mg 117mg Mixed nuts
Iron 7.28mg 2.61mg Watermelon seeds
Magnesium 515mg 229mg Watermelon seeds
Phosphorus 755mg 456mg Watermelon seeds
Potassium 648mg 632mg Watermelon seeds
Sodium 99mg 5mg Mixed nuts
Zinc 10.24mg 3.36mg Watermelon seeds
Copper 0.686mg 0.907mg Mixed nuts
Manganese 1.614mg 2.04mg Mixed nuts
Selenium 33.9µg Mixed nuts
Vitamin A 0IU 3IU Mixed nuts
Vitamin E 7.82mg Mixed nuts
Vitamin C 0mg 0.5mg Mixed nuts
Vitamin B1 0.19mg 0.189mg Watermelon seeds
Vitamin B2 0.145mg 0.196mg Mixed nuts
Vitamin B3 3.55mg 7.709mg Mixed nuts
Vitamin B5 0.346mg 1.14mg Mixed nuts
Vitamin B6 0.089mg 0.352mg Mixed nuts
Folate 58µg 83µg Mixed nuts
Vitamin K 5.7µg Mixed nuts
Tryptophan 0.39mg 0.22mg Watermelon seeds
Threonine 1.112mg 0.703mg Watermelon seeds
Isoleucine 1.342mg 0.826mg Watermelon seeds
Leucine 2.149mg 1.656mg Watermelon seeds
Lysine 0.887mg 0.782mg Watermelon seeds
Methionine 0.834mg 0.283mg Watermelon seeds
Phenylalanine 2.031mg 1.182mg Watermelon seeds
Valine 1.556mg 1.001mg Watermelon seeds
Histidine 0.775mg 0.572mg Watermelon seeds
Trans Fat 0.055g Watermelon seeds
Saturated Fat 9.779g 8.711g Mixed nuts
Omega-3 - EPA 0.005g Mixed nuts
Monounsaturated Fat 7.407g 28.488g Mixed nuts
Polyunsaturated fat 28.094g 14.612g Watermelon seeds
Omega-6 - Eicosadienoic acid 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon seeds Mixed nuts
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
19%
Watermelon seeds
52%
Mixed nuts
Minerals Daily Need Coverage Score
177%
Watermelon seeds
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 4.15g)
Which food is lower in glycemic index?
Watermelon seeds
Watermelon seeds is lower in glycemic index (difference - 24)
Which food is cheaper?
Watermelon seeds
Watermelon seeds is cheaper (difference - $3)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 94mg)
Which food is lower in Saturated Fat?
Mixed nuts
Mixed nuts is lower in Saturated Fat (difference - 1.068g)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts 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. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/nutrients
  2. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.