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  6. Watermelon seeds vs. Macadamia

Watermelon seeds vs. Macadamia — In-Depth Nutrition Comparison

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A recap on differences between Watermelon seeds and Macadamia

  • Watermelon seeds have more Magnesium, Zinc, Phosphorus, Iron, and Folate, however, Macadamia is higher in Manganese, Vitamin B1, Vitamin B6, and Vitamin B5.
  • Macadamia covers your daily Manganese needs 109% more than Watermelon seeds.
  • Macadamia contains 8 times less Zinc than Watermelon seeds. Watermelon seeds contain 10.24mg of Zinc, while Macadamia contains 1.3mg.
  • Watermelon seeds have less Saturated Fat.

Food varieties used in this article are Seeds, watermelon seed kernels, dried and Nuts, macadamia nuts, raw.

Infographic

Watermelon seeds vs Macadamia 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
Macadamia
Macadamia
Contains more Iron +97.3%
Contains more Magnesium +296.2%
Contains more Phosphorus +301.6%
Contains more Potassium +76.1%
Contains more Zinc +687.7%
Contains more Calcium +57.4%
Contains less Sodium -94.9%
Contains more Copper +10.2%
Contains more Manganese +155.9%
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Macadamia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains more Iron +97.3%
Contains more Magnesium +296.2%
Contains more Phosphorus +301.6%
Contains more Potassium +76.1%
Contains more Zinc +687.7%
Contains more Calcium +57.4%
Contains less Sodium -94.9%
Contains more Copper +10.2%
Contains more Manganese +155.9%

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
2
:
6
Macadamia
Macadamia
Contains more Vitamin B3 +43.6%
Contains more Folate +427.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +528.9%
Contains more Vitamin B2 +11.7%
Contains more Vitamin B5 +119.1%
Contains more Vitamin B6 +209%
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%
Macadamia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0%
Contains more Vitamin B3 +43.6%
Contains more Folate +427.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +528.9%
Contains more Vitamin B2 +11.7%
Contains more Vitamin B5 +119.1%
Contains more Vitamin B6 +209%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
4
:
1
Macadamia
Macadamia
Contains more Protein +258.2%
Contains more Carbs +10.8%
Contains more Water +271.3%
Contains more Other +245.6%
Contains more Fats +60%
Equal in Carbs - 13.82
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
Macadamia
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more Protein +258.2%
Contains more Carbs +10.8%
Contains more Water +271.3%
Contains more Other +245.6%
Contains more Fats +60%
Equal in Carbs - 13.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
2
:
1
Macadamia
Macadamia
Contains less Saturated Fat -18.9%
Contains more Polyunsaturated fat +1770.4%
Contains more Monounsaturated Fat +694.9%
Watermelon seeds
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
Macadamia
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains less Saturated Fat -18.9%
Contains more Polyunsaturated fat +1770.4%
Contains more Monounsaturated Fat +694.9%

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

All nutrients comparison - raw data values

Nutrient Watermelon seeds Macadamia Opinion
Net carbs 15.31g 5.22g Watermelon seeds
Protein 28.33g 7.91g Watermelon seeds
Fats 47.37g 75.77g Macadamia
Carbs 15.31g 13.82g Watermelon seeds
Calories 557kcal 718kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 4.57g Watermelon seeds
Fiber 8.6g Macadamia
Calcium 54mg 85mg Macadamia
Iron 7.28mg 3.69mg Watermelon seeds
Magnesium 515mg 130mg Watermelon seeds
Phosphorus 755mg 188mg Watermelon seeds
Potassium 648mg 368mg Watermelon seeds
Sodium 99mg 5mg Macadamia
Zinc 10.24mg 1.3mg Watermelon seeds
Copper 0.686mg 0.756mg Macadamia
Manganese 1.614mg 4.131mg Macadamia
Selenium 3.6µg Macadamia
Vitamin E 0.54mg Macadamia
Vitamin C 0mg 1.2mg Macadamia
Vitamin B1 0.19mg 1.195mg Macadamia
Vitamin B2 0.145mg 0.162mg Macadamia
Vitamin B3 3.55mg 2.473mg Watermelon seeds
Vitamin B5 0.346mg 0.758mg Macadamia
Vitamin B6 0.089mg 0.275mg Macadamia
Folate 58µg 11µg Watermelon seeds
Tryptophan 0.39mg 0.067mg Watermelon seeds
Threonine 1.112mg 0.37mg Watermelon seeds
Isoleucine 1.342mg 0.314mg Watermelon seeds
Leucine 2.149mg 0.602mg Watermelon seeds
Lysine 0.887mg 0.018mg Watermelon seeds
Methionine 0.834mg 0.023mg Watermelon seeds
Phenylalanine 2.031mg 0.665mg Watermelon seeds
Valine 1.556mg 0.363mg Watermelon seeds
Histidine 0.775mg 0.195mg Watermelon seeds
Saturated Fat 9.779g 12.061g Watermelon seeds
Monounsaturated Fat 7.407g 58.877g Macadamia
Polyunsaturated fat 28.094g 1.502g Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon seeds Macadamia
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
43%
Macadamia
Minerals Daily Need Coverage Score
177%
Watermelon seeds
122%
Macadamia

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated Fat?
Watermelon seeds
Watermelon seeds is lower in Saturated Fat (difference - 2.282g)
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)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 94mg)
Which food is richer in vitamins?
Macadamia
Macadamia 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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.