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  6. Watermelon seeds vs. Brazil nut

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

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Important differences between Watermelon seeds and Brazil nut

  • Watermelon seeds have more Iron, Zinc, Magnesium, Vitamin B3, Manganese, and Folate, however, Brazil nut have more Copper, Vitamin B1, and Calcium.
  • Brazil nut's daily need coverage for Copper is 117% more.
  • Watermelon seeds have 12 times more Vitamin B3 than Brazil nut. Watermelon seeds have 3.55mg of Vitamin B3, while Brazil nut has 0.295mg.
  • Watermelon seeds are lower in Saturated Fat.

The food varieties used in the comparison are Seeds, watermelon seed kernels, dried and Nuts, brazilnuts, dried, unblanched.

Infographic

Watermelon seeds vs Brazil 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
Brazil nut
Brazil nut
Contains more Iron +199.6%
Contains more Magnesium +37%
Contains more Zinc +152.2%
Contains more Manganese +32%
Contains more Calcium +196.3%
Contains less Sodium -97%
Contains more Copper +154.1%
Equal in Phosphorus - 725
Equal in Potassium - 659
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Contains more Iron +199.6%
Contains more Magnesium +37%
Contains more Zinc +152.2%
Contains more Manganese +32%
Contains more Calcium +196.3%
Contains less Sodium -97%
Contains more Copper +154.1%
Equal in Phosphorus - 725
Equal in Potassium - 659

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
4
:
5
Brazil nut
Brazil nut
Contains more Vitamin B2 +314.3%
Contains more Vitamin B3 +1103.4%
Contains more Vitamin B5 +88%
Contains more Folate +163.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +224.7%
Contains more Vitamin B6 +13.5%
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%
Brazil nut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Contains more Vitamin B2 +314.3%
Contains more Vitamin B3 +1103.4%
Contains more Vitamin B5 +88%
Contains more Folate +163.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +224.7%
Contains more Vitamin B6 +13.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
4
:
1
Brazil nut
Brazil nut
Contains more Protein +97.8%
Contains more Carbs +30.4%
Contains more Water +47.7%
Contains more Other +15.2%
Contains more Fats +41.7%
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
Brazil nut
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more Protein +97.8%
Contains more Carbs +30.4%
Contains more Water +47.7%
Contains more Other +15.2%
Contains more Fats +41.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
2
:
1
Brazil nut
Brazil nut
Contains less Saturated Fat -39.4%
Contains more Polyunsaturated fat +15.1%
Contains more Monounsaturated Fat +222.4%
Watermelon seeds
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Contains less Saturated Fat -39.4%
Contains more Polyunsaturated fat +15.1%
Contains more Monounsaturated Fat +222.4%

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 Brazil nut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watermelon seeds Brazil nut Opinion
Net carbs 15.31g 4.24g Watermelon seeds
Protein 28.33g 14.32g Watermelon seeds
Fats 47.37g 67.1g Brazil nut
Carbs 15.31g 11.74g Watermelon seeds
Calories 557kcal 659kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g Watermelon seeds
Fiber 7.5g Brazil nut
Calcium 54mg 160mg Brazil nut
Iron 7.28mg 2.43mg Watermelon seeds
Magnesium 515mg 376mg Watermelon seeds
Phosphorus 755mg 725mg Watermelon seeds
Potassium 648mg 659mg Brazil nut
Sodium 99mg 3mg Brazil nut
Zinc 10.24mg 4.06mg Watermelon seeds
Copper 0.686mg 1.743mg Brazil nut
Manganese 1.614mg 1.223mg Watermelon seeds
Selenium 1917µg Brazil nut
Vitamin E 5.65mg Brazil nut
Vitamin C 0mg 0.7mg Brazil nut
Vitamin B1 0.19mg 0.617mg Brazil nut
Vitamin B2 0.145mg 0.035mg Watermelon seeds
Vitamin B3 3.55mg 0.295mg Watermelon seeds
Vitamin B5 0.346mg 0.184mg Watermelon seeds
Vitamin B6 0.089mg 0.101mg Brazil nut
Folate 58µg 22µg Watermelon seeds
Tryptophan 0.39mg 0.135mg Watermelon seeds
Threonine 1.112mg 0.365mg Watermelon seeds
Isoleucine 1.342mg 0.518mg Watermelon seeds
Leucine 2.149mg 1.19mg Watermelon seeds
Lysine 0.887mg 0.49mg Watermelon seeds
Methionine 0.834mg 1.124mg Brazil nut
Phenylalanine 2.031mg 0.639mg Watermelon seeds
Valine 1.556mg 0.76mg Watermelon seeds
Histidine 0.775mg 0.409mg Watermelon seeds
Saturated Fat 9.779g 16.134g Watermelon seeds
Monounsaturated Fat 7.407g 23.879g Brazil nut
Polyunsaturated fat 28.094g 24.399g Watermelon seeds
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon seeds Brazil nut
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
28%
Brazil nut
Minerals Daily Need Coverage Score
177%
Watermelon seeds
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Watermelon seeds
Watermelon seeds is lower in Saturated Fat (difference - 6.355g)
Which food is lower in glycemic index?
Watermelon seeds
Watermelon seeds is lower in glycemic index (difference - 10)
Which food is cheaper?
Watermelon seeds
Watermelon seeds is cheaper (difference - $3.4)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 96mg)
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.
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.