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  6. Watermelon seeds vs. Pine nuts

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

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Differences between Watermelon seeds and Pine nuts

  • Watermelon seeds have more Magnesium, Zinc, Phosphorus, Iron, and Folate, while Pine nuts have more Manganese, Copper, Vitamin B1, and Vitamin B2.
  • Pine nuts' daily need coverage for Manganese is 313% higher.
  • Pine nuts contain 2 times less Magnesium than Watermelon seeds. Watermelon seeds contain 515mg of Magnesium, while Pine nuts contain 251mg.
  • The amount of Saturated Fat in Pine nuts are lower.

The food types used in this comparison are Seeds, watermelon seed kernels, dried and Nuts, pine nuts, dried.

Infographic

Watermelon seeds vs Pine 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
6
:
4
Pine nuts
Pine nuts
Contains more Calcium +237.5%
Contains more Iron +31.6%
Contains more Magnesium +105.2%
Contains more Phosphorus +31.3%
Contains more Zinc +58.8%
Contains less Sodium -98%
Contains more Copper +93%
Contains more Manganese +445.4%
Equal in Potassium - 597
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Pine nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Contains more Calcium +237.5%
Contains more Iron +31.6%
Contains more Magnesium +105.2%
Contains more Phosphorus +31.3%
Contains more Zinc +58.8%
Contains less Sodium -98%
Contains more Copper +93%
Contains more Manganese +445.4%
Equal in Potassium - 597

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
Pine nuts
Pine nuts
Contains more Vitamin B5 +10.5%
Contains more Folate +70.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +91.6%
Contains more Vitamin B2 +56.6%
Contains more Vitamin B3 +23.6%
Equal in Vitamin B5 - 0.313
Equal in Vitamin B6 - 0.094
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%
Pine nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 187% 0% 3% 91% 53% 83% 19% 22% 26% 0% 135%
Contains more Vitamin B5 +10.5%
Contains more Folate +70.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +91.6%
Contains more Vitamin B2 +56.6%
Contains more Vitamin B3 +23.6%
Equal in Vitamin B5 - 0.313
Equal in Vitamin B6 - 0.094

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
4
:
1
Pine nuts
Pine nuts
Contains more Protein +106.9%
Contains more Carbs +17%
Contains more Water +121.5%
Contains more Other +52.7%
Contains more Fats +44.3%
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
Pine nuts
14% 68% 13% 2% 3%
Protein: 13.69 g
Fats: 68.37 g
Carbs: 13.08 g
Water: 2.28 g
Other: 2.58 g
Contains more Protein +106.9%
Contains more Carbs +17%
Contains more Water +121.5%
Contains more Other +52.7%
Contains more Fats +44.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
0
:
3
Pine nuts
Pine nuts
Contains less Saturated Fat -49.9%
Contains more Monounsaturated Fat +153.3%
Contains more Polyunsaturated fat +21.3%
Watermelon seeds
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
Pine nuts
8% 33% 59%
Saturated Fat: 4.899 g
Monounsaturated Fat: 18.764 g
Polyunsaturated fat: 34.071 g
Contains less Saturated Fat -49.9%
Contains more Monounsaturated Fat +153.3%
Contains more Polyunsaturated fat +21.3%

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

All nutrients comparison - raw data values

Nutrient Watermelon seeds Pine nuts Opinion
Net carbs 15.31g 9.38g Watermelon seeds
Protein 28.33g 13.69g Watermelon seeds
Fats 47.37g 68.37g Pine nuts
Carbs 15.31g 13.08g Watermelon seeds
Calories 557kcal 673kcal Pine nuts
Starch 1.43g Pine nuts
Fructose 0.07g Pine nuts
Sugar 3.59g Watermelon seeds
Fiber 3.7g Pine nuts
Calcium 54mg 16mg Watermelon seeds
Iron 7.28mg 5.53mg Watermelon seeds
Magnesium 515mg 251mg Watermelon seeds
Phosphorus 755mg 575mg Watermelon seeds
Potassium 648mg 597mg Watermelon seeds
Sodium 99mg 2mg Pine nuts
Zinc 10.24mg 6.45mg Watermelon seeds
Copper 0.686mg 1.324mg Pine nuts
Manganese 1.614mg 8.802mg Pine nuts
Selenium 0.7µg Pine nuts
Vitamin A 0IU 29IU Pine nuts
Vitamin A RAE 0µg 1µg Pine nuts
Vitamin E 9.33mg Pine nuts
Vitamin C 0mg 0.8mg Pine nuts
Vitamin B1 0.19mg 0.364mg Pine nuts
Vitamin B2 0.145mg 0.227mg Pine nuts
Vitamin B3 3.55mg 4.387mg Pine nuts
Vitamin B5 0.346mg 0.313mg Watermelon seeds
Vitamin B6 0.089mg 0.094mg Pine nuts
Folate 58µg 34µg Watermelon seeds
Vitamin K 53.9µg Pine nuts
Tryptophan 0.39mg 0.107mg Watermelon seeds
Threonine 1.112mg 0.37mg Watermelon seeds
Isoleucine 1.342mg 0.542mg Watermelon seeds
Leucine 2.149mg 0.991mg Watermelon seeds
Lysine 0.887mg 0.54mg Watermelon seeds
Methionine 0.834mg 0.259mg Watermelon seeds
Phenylalanine 2.031mg 0.524mg Watermelon seeds
Valine 1.556mg 0.687mg Watermelon seeds
Histidine 0.775mg 0.341mg Watermelon seeds
Saturated Fat 9.779g 4.899g Pine nuts
Monounsaturated Fat 7.407g 18.764g Pine nuts
Polyunsaturated fat 28.094g 34.071g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-3 - ALA 0.112g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon seeds Pine 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
51%
Pine nuts
Minerals Daily Need Coverage Score
177%
Watermelon seeds
246%
Pine nuts

Comparison summary

Which food is richer in minerals?
Watermelon seeds
Watermelon seeds is relatively richer in minerals
Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 3.59g)
Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 97mg)
Which food is lower in Saturated Fat?
Pine nuts
Pine nuts is lower in Saturated Fat (difference - 4.88g)
Which food is richer in vitamins?
Pine nuts
Pine nuts is relatively richer in vitamins
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 ($)

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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/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.