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  6. Watermelon seeds vs. Pili nuts

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

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How are Watermelon seeds and Pili nuts different?

  • Watermelon seeds are higher in Zinc, Magnesium, Iron, Phosphorus, and Vitamin B3, however, Pili nuts are richer in Vitamin B1, Manganese, Copper, and Calcium.
  • Daily need coverage for Saturated Fat from Pili nuts is 107% higher.
  • Watermelon seeds contain 7 times more Vitamin B3 than Pili nuts. While Watermelon seeds contain 3.55mg of Vitamin B3, Pili nuts contain only 0.519mg.
  • Watermelon seeds have less Saturated Fat.

Seeds, watermelon seed kernels, dried and Nuts, pilinuts, dried are the varieties used in this article.

Infographic

Watermelon seeds vs Pili 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
:
4
Pili nuts
Pili nuts
Contains more Iron +106.2%
Contains more Magnesium +70.5%
Contains more Phosphorus +31.3%
Contains more Potassium +27.8%
Contains more Zinc +244.8%
Contains more Calcium +168.5%
Contains less Sodium -97%
Contains more Copper +39.7%
Contains more Manganese +43.3%
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Pili nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 133% 216% 247% 45% 1% 81% 320% 302% 0%
Contains more Iron +106.2%
Contains more Magnesium +70.5%
Contains more Phosphorus +31.3%
Contains more Potassium +27.8%
Contains more Zinc +244.8%
Contains more Calcium +168.5%
Contains less Sodium -97%
Contains more Copper +39.7%
Contains more Manganese +43.3%

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
:
6
Pili nuts
Pili nuts
Contains more Vitamin B2 +55.9%
Contains more Vitamin B3 +584%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +380.5%
Contains more Vitamin B5 +38.4%
Contains more Vitamin B6 +29.2%
Equal in Folate - 60
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%
Pili nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 2% 229% 22% 10% 29% 27% 45% 0% 0%
Contains more Vitamin B2 +55.9%
Contains more Vitamin B3 +584%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +380.5%
Contains more Vitamin B5 +38.4%
Contains more Vitamin B6 +29.2%
Equal in Folate - 60

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
4
:
1
Pili nuts
Pili nuts
Contains more Protein +162.3%
Contains more Carbs +284.7%
Contains more Water +82.3%
Contains more Other +35.9%
Contains more Fats +67.9%
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
Pili nuts
11% 80% 4% 3% 3%
Protein: 10.8 g
Fats: 79.55 g
Carbs: 3.98 g
Water: 2.77 g
Other: 2.9 g
Contains more Protein +162.3%
Contains more Carbs +284.7%
Contains more Water +82.3%
Contains more Other +35.9%
Contains more Fats +67.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
2
:
1
Pili nuts
Pili nuts
Contains less Saturated Fat -68.6%
Contains more Polyunsaturated fat +269.4%
Contains more Monounsaturated Fat +402.6%
Watermelon seeds
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
Pili nuts
41% 49% 10%
Saturated Fat: 31.184 g
Monounsaturated Fat: 37.229 g
Polyunsaturated fat: 7.605 g
Contains less Saturated Fat -68.6%
Contains more Polyunsaturated fat +269.4%
Contains more Monounsaturated Fat +402.6%

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

All nutrients comparison - raw data values

Nutrient Watermelon seeds Pili nuts Opinion
Net carbs 15.31g 3.98g Watermelon seeds
Protein 28.33g 10.8g Watermelon seeds
Fats 47.37g 79.55g Pili nuts
Carbs 15.31g 3.98g Watermelon seeds
Calories 557kcal 719kcal Pili nuts
Calcium 54mg 145mg Pili nuts
Iron 7.28mg 3.53mg Watermelon seeds
Magnesium 515mg 302mg Watermelon seeds
Phosphorus 755mg 575mg Watermelon seeds
Potassium 648mg 507mg Watermelon seeds
Sodium 99mg 3mg Pili nuts
Zinc 10.24mg 2.97mg Watermelon seeds
Copper 0.686mg 0.958mg Pili nuts
Manganese 1.614mg 2.313mg Pili nuts
Vitamin A 0IU 41IU Pili nuts
Vitamin A RAE 0µg 2µg Pili nuts
Vitamin C 0mg 0.6mg Pili nuts
Vitamin B1 0.19mg 0.913mg Pili nuts
Vitamin B2 0.145mg 0.093mg Watermelon seeds
Vitamin B3 3.55mg 0.519mg Watermelon seeds
Vitamin B5 0.346mg 0.479mg Pili nuts
Vitamin B6 0.089mg 0.115mg Pili nuts
Folate 58µg 60µg Pili nuts
Tryptophan 0.39mg 0.189mg Watermelon seeds
Threonine 1.112mg 0.407mg Watermelon seeds
Isoleucine 1.342mg 0.483mg Watermelon seeds
Leucine 2.149mg 0.89mg Watermelon seeds
Lysine 0.887mg 0.369mg Watermelon seeds
Methionine 0.834mg 0.395mg Watermelon seeds
Phenylalanine 2.031mg 0.497mg Watermelon seeds
Valine 1.556mg 0.701mg Watermelon seeds
Histidine 0.775mg 0.255mg Watermelon seeds
Saturated Fat 9.779g 31.184g Watermelon seeds
Monounsaturated Fat 7.407g 37.229g Pili nuts
Polyunsaturated fat 28.094g 7.605g Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon seeds Pili nuts
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
30%
Pili nuts
Minerals Daily Need Coverage Score
177%
Watermelon seeds
139%
Pili nuts

Comparison summary

Which food is richer in minerals?
Watermelon seeds
Watermelon seeds is relatively richer in minerals
Which food is lower in Saturated Fat?
Watermelon seeds
Watermelon seeds is lower in Saturated Fat (difference - 21.405g)
Which food contains less Sodium?
Pili nuts
Pili nuts contains less Sodium (difference - 96mg)
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 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. Pili nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170590/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.