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  6. Watermelon seeds vs. Hazelnut

Watermelon seeds vs. Hazelnut — In-Depth Nutrition Comparison

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The main differences between Watermelon seeds and Hazelnut

  • Watermelon seeds have more Magnesium, Zinc, Phosphorus, and Iron, however, Hazelnut have more Manganese, Copper, Vitamin B1, Vitamin B6, and Folate.
  • Daily need coverage for Manganese from Hazelnut is 198% higher.
  • Hazelnut has 4 times less Zinc than Watermelon seeds. Watermelon seeds have 10.24mg of Zinc, while Hazelnut has 2.45mg.
  • Hazelnut is lower in Saturated Fat.

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

Infographic

Watermelon seeds vs Hazelnut 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
4
:
6
Hazelnut
Hazelnut
Contains more Iron +54.9%
Contains more Magnesium +216%
Contains more Phosphorus +160.3%
Contains more Zinc +318%
Contains more Calcium +111.1%
Contains less Sodium -100%
Contains more Copper +151.5%
Contains more Manganese +282.6%
Equal in Potassium - 680
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Hazelnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Contains more Iron +54.9%
Contains more Magnesium +216%
Contains more Phosphorus +160.3%
Contains more Zinc +318%
Contains more Calcium +111.1%
Contains less Sodium -100%
Contains more Copper +151.5%
Contains more Manganese +282.6%
Equal in Potassium - 680

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
2
:
8
Hazelnut
Hazelnut
Contains more Vitamin B2 +28.3%
Contains more Vitamin B3 +97.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +238.4%
Contains more Vitamin B5 +165.3%
Contains more Vitamin B6 +532.6%
Contains more Folate +94.8%
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%
Hazelnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
Contains more Vitamin B2 +28.3%
Contains more Vitamin B3 +97.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +238.4%
Contains more Vitamin B5 +165.3%
Contains more Vitamin B6 +532.6%
Contains more Folate +94.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
2
:
3
Hazelnut
Hazelnut
Contains more Protein +89.5%
Contains more Other +72.1%
Contains more Fats +28.2%
Equal in Carbs - 16.7
Equal in Water - 5.31
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
Hazelnut
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more Protein +89.5%
Contains more Other +72.1%
Contains more Fats +28.2%
Equal in Carbs - 16.7
Equal in Water - 5.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
1
:
2
Hazelnut
Hazelnut
Contains more Polyunsaturated fat +254.7%
Contains less Saturated Fat -54.4%
Contains more Monounsaturated Fat +516.3%
Watermelon seeds
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
Hazelnut
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Contains more Polyunsaturated fat +254.7%
Contains less Saturated Fat -54.4%
Contains more Monounsaturated Fat +516.3%

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 Hazelnut
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 Hazelnut Opinion
Net carbs 15.31g 7g Watermelon seeds
Protein 28.33g 14.95g Watermelon seeds
Fats 47.37g 60.75g Hazelnut
Carbs 15.31g 16.7g Hazelnut
Calories 557kcal 628kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g Watermelon seeds
Fiber 9.7g Hazelnut
Calcium 54mg 114mg Hazelnut
Iron 7.28mg 4.7mg Watermelon seeds
Magnesium 515mg 163mg Watermelon seeds
Phosphorus 755mg 290mg Watermelon seeds
Potassium 648mg 680mg Hazelnut
Sodium 99mg 0mg Hazelnut
Zinc 10.24mg 2.45mg Watermelon seeds
Copper 0.686mg 1.725mg Hazelnut
Manganese 1.614mg 6.175mg Hazelnut
Selenium 2.4µg Hazelnut
Vitamin A 0IU 20IU Hazelnut
Vitamin A RAE 0µg 1µg Hazelnut
Vitamin E 15.03mg Hazelnut
Vitamin C 0mg 6.3mg Hazelnut
Vitamin B1 0.19mg 0.643mg Hazelnut
Vitamin B2 0.145mg 0.113mg Watermelon seeds
Vitamin B3 3.55mg 1.8mg Watermelon seeds
Vitamin B5 0.346mg 0.918mg Hazelnut
Vitamin B6 0.089mg 0.563mg Hazelnut
Folate 58µg 113µg Hazelnut
Vitamin K 14.2µg Hazelnut
Tryptophan 0.39mg 0.193mg Watermelon seeds
Threonine 1.112mg 0.497mg Watermelon seeds
Isoleucine 1.342mg 0.545mg Watermelon seeds
Leucine 2.149mg 1.063mg Watermelon seeds
Lysine 0.887mg 0.42mg Watermelon seeds
Methionine 0.834mg 0.221mg Watermelon seeds
Phenylalanine 2.031mg 0.663mg Watermelon seeds
Valine 1.556mg 0.701mg Watermelon seeds
Histidine 0.775mg 0.432mg Watermelon seeds
Saturated Fat 9.779g 4.464g Hazelnut
Monounsaturated Fat 7.407g 45.652g Hazelnut
Polyunsaturated fat 28.094g 7.92g Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon seeds Hazelnut
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
71%
Hazelnut
Minerals Daily Need Coverage Score
177%
Watermelon seeds
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 4.34g)
Which food is lower in glycemic index?
Watermelon seeds
Watermelon seeds is lower in glycemic index (difference - 15)
Which food is cheaper?
Watermelon seeds
Watermelon seeds is cheaper (difference - $3.2)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 99mg)
Which food is lower in Saturated Fat?
Hazelnut
Hazelnut is lower in Saturated Fat (difference - 5.315g)
Which food is richer in vitamins?
Hazelnut
Hazelnut 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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.