Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Acorns vs. Watermelon seeds — In-Depth Nutrition Comparison

Compare

Important differences between acorns and watermelon seeds

  • Acorns have more vitamin B6, vitamin B5, and folate; however, watermelon seeds have more magnesium, phosphorus, zinc, iron, manganese, and vitamin B3.
  • Watermelon seeds' daily need coverage for magnesium is 108% more.
  • Acorns have 6 times more vitamin B6 than watermelon seeds. Acorns have 0.528mg of vitamin B6, while watermelon seeds have 0.089mg.
  • Acorns are lower in saturated fat.

The food varieties used in the comparison are Nuts, acorns, raw and Seeds, watermelon seed kernels, dried.

Infographic

Acorns vs Watermelon seeds 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.
Acorns
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 44% 12% 48% 30% 207% 14% 34% 0% 174% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 368% 16% 57% 273% 229% 279% 324% 13% 211% 0%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +730.6%
Contains more CalciumCalcium +31.7%
Contains more PotassiumPotassium +20.2%
Contains more IronIron +821.5%
Contains more CopperCopper +10.5%
Contains more ZincZinc +1907.8%
Contains more PhosphorusPhosphorus +855.7%
Contains more ManganeseManganese +20.7%
~equal in Selenium ~µg

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.
Acorns
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 0% 0% 28% 27% 34% 43% 122% 0% 0% 65% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 48% 33% 67% 21% 21% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +106.6%
Contains more Vitamin B6Vitamin B6 +493.3%
Contains more FolateFolate +50%
Contains more Vitamin B1Vitamin B1 +69.6%
Contains more Vitamin B2Vitamin B2 +22.9%
Contains more Vitamin B3Vitamin B3 +94.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Acorns Watermelon seeds DV% diff.
Polyunsaturated fat 4.596g 28.094g 157%
Magnesium 62mg 515mg 108%
Phosphorus 79mg 755mg 97%
Zinc 0.51mg 10.24mg 88%
Iron 0.79mg 7.28mg 81%
Protein 6.15g 28.33g 44%
Fats 23.86g 47.37g 36%
Vitamin B6 0.528mg 0.089mg 34%
Saturated fat 3.102g 9.779g 30%
Monounsaturated fat 15.109g 7.407g 19%
Manganese 1.337mg 1.614mg 12%
Vitamin B3 1.827mg 3.55mg 11%
Calories 387kcal 557kcal 9%
Carbs 40.75g 15.31g 8%
Copper 0.621mg 0.686mg 7%
Folate 87µg 58µg 7%
Vitamin B1 0.112mg 0.19mg 7%
Vitamin B5 0.715mg 0.346mg 7%
Sodium 0mg 99mg 4%
Potassium 539mg 648mg 3%
Vitamin B2 0.118mg 0.145mg 2%
Calcium 41mg 54mg 1%
Net carbs 40.75g 15.31g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.074mg 0.39mg 0%
Threonine 0.236mg 1.112mg 0%
Isoleucine 0.285mg 1.342mg 0%
Leucine 0.489mg 2.149mg 0%
Lysine 0.384mg 0.887mg 0%
Methionine 0.103mg 0.834mg 0%
Phenylalanine 0.269mg 2.031mg 0%
Valine 0.345mg 1.556mg 0%
Histidine 0.17mg 0.775mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Acorns
2
6% 24% 41% 28%
Protein: 6.15 g
Fats: 23.86 g
Carbs: 40.75 g
Water: 27.9 g
Other: 1.34 g
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
Contains more CarbsCarbs +166.2%
Contains more WaterWater +452.5%
Contains more ProteinProtein +360.7%
Contains more FatsFats +98.5%
Contains more OtherOther +194%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Acorns
2
14% 66% 20%
Saturated fat: Sat. Fat 3.102 g
Monounsaturated fat: Mono. Fat 15.109 g
Polyunsaturated fat: Poly. Fat 4.596 g
22% 16% 62%
Saturated fat: Sat. Fat 9.779 g
Monounsaturated fat: Mono. Fat 7.407 g
Polyunsaturated fat: Poly. Fat 28.094 g
Contains less Sat. FatSaturated fat -68.3%
Contains more Mono. FatMonounsaturated fat +104%
Contains more Poly. FatPolyunsaturated fat +511.3%

People also compare

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. Acorns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170157/nutrients
  2. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/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.