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  6. Watermelon seeds vs. Walnut

Watermelon seeds vs. Walnut — In-Depth Nutrition Comparison

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How are Watermelon seeds and Walnut different?

  • Watermelon seeds are higher in Magnesium, Zinc, Phosphorus, Iron, and Vitamin B3, however, Walnut is richer in Copper, Manganese, Vitamin B6, and Vitamin B1.
  • Daily need coverage for Copper from Walnut is 100% higher.
  • Watermelon seeds contain 3 times more Zinc than Walnut. While Watermelon seeds contain 10.24mg of Zinc, Walnut contains only 3.09mg.
  • Walnut has less Saturated Fat.

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

Infographic

Watermelon seeds vs Walnut 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
Walnut
Walnut
Contains more Iron +150.2%
Contains more Magnesium +225.9%
Contains more Phosphorus +118.2%
Contains more Potassium +46.9%
Contains more Zinc +231.4%
Contains more Calcium +81.5%
Contains less Sodium -98%
Contains more Copper +131.2%
Contains more Manganese +111.5%
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Iron +150.2%
Contains more Magnesium +225.9%
Contains more Phosphorus +118.2%
Contains more Potassium +46.9%
Contains more Zinc +231.4%
Contains more Calcium +81.5%
Contains less Sodium -98%
Contains more Copper +131.2%
Contains more Manganese +111.5%

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
1
:
9
Walnut
Walnut
Contains more Vitamin B3 +215.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +79.5%
Contains more Vitamin B5 +64.7%
Contains more Vitamin B6 +503.4%
Contains more Folate +69%
Equal in Vitamin B2 - 0.15
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%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin B3 +215.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +79.5%
Contains more Vitamin B5 +64.7%
Contains more Vitamin B6 +503.4%
Contains more Folate +69%
Equal in Vitamin B2 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
4
:
1
Walnut
Walnut
Contains more Protein +86%
Contains more Carbs +11.7%
Contains more Water +24.1%
Contains more Other +121.3%
Contains more Fats +37.7%
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
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Protein +86%
Contains more Carbs +11.7%
Contains more Water +24.1%
Contains more Other +121.3%
Contains more Fats +37.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
0
:
3
Walnut
Walnut
Contains less Saturated Fat -37.4%
Contains more Monounsaturated Fat +20.6%
Contains more Polyunsaturated fat +67.9%
Watermelon seeds
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -37.4%
Contains more Monounsaturated Fat +20.6%
Contains more Polyunsaturated fat +67.9%

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 Walnut
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 Walnut Opinion
Net carbs 15.31g 7.01g Watermelon seeds
Protein 28.33g 15.23g Watermelon seeds
Fats 47.37g 65.21g Walnut
Carbs 15.31g 13.71g Watermelon seeds
Calories 557kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g Watermelon seeds
Fiber 6.7g Walnut
Calcium 54mg 98mg Walnut
Iron 7.28mg 2.91mg Watermelon seeds
Magnesium 515mg 158mg Watermelon seeds
Phosphorus 755mg 346mg Watermelon seeds
Potassium 648mg 441mg Watermelon seeds
Sodium 99mg 2mg Walnut
Zinc 10.24mg 3.09mg Watermelon seeds
Copper 0.686mg 1.586mg Walnut
Manganese 1.614mg 3.414mg Walnut
Selenium 4.9µg Walnut
Vitamin A 0IU 20IU Walnut
Vitamin A RAE 0µg 1µg Walnut
Vitamin E 0.7mg Walnut
Vitamin C 0mg 1.3mg Walnut
Vitamin B1 0.19mg 0.341mg Walnut
Vitamin B2 0.145mg 0.15mg Walnut
Vitamin B3 3.55mg 1.125mg Watermelon seeds
Vitamin B5 0.346mg 0.57mg Walnut
Vitamin B6 0.089mg 0.537mg Walnut
Folate 58µg 98µg Walnut
Vitamin K 2.7µg Walnut
Tryptophan 0.39mg 0.17mg Watermelon seeds
Threonine 1.112mg 0.596mg Watermelon seeds
Isoleucine 1.342mg 0.625mg Watermelon seeds
Leucine 2.149mg 1.17mg Watermelon seeds
Lysine 0.887mg 0.424mg Watermelon seeds
Methionine 0.834mg 0.236mg Watermelon seeds
Phenylalanine 2.031mg 0.711mg Watermelon seeds
Valine 1.556mg 0.753mg Watermelon seeds
Histidine 0.775mg 0.391mg Watermelon seeds
Saturated Fat 9.779g 6.126g Walnut
Monounsaturated Fat 7.407g 8.933g Walnut
Polyunsaturated fat 28.094g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon seeds Walnut
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
33%
Walnut
Minerals Daily Need Coverage Score
177%
Watermelon seeds
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 2.61g)
Which food is lower in glycemic index?
Watermelon seeds
Watermelon seeds is lower in glycemic index (difference - 0)
Which food is cheaper?
Watermelon seeds
Watermelon seeds is cheaper (difference - $5)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 97mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 3.653g)
Which food is richer in vitamins?
Walnut
Walnut 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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.