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Acorns vs. Watermelon seeds — In-Depth Nutrition Comparison

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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% 2.3% 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Acorns Watermelon seeds
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Acorns Watermelon seeds Opinion
Calories 387kcal 557kcal Watermelon seeds
Protein 6.15g 28.33g Watermelon seeds
Fats 23.86g 47.37g Watermelon seeds
Net carbs 40.75g 15.31g Acorns
Carbs 40.75g 15.31g Acorns
Magnesium 62mg 515mg Watermelon seeds
Calcium 41mg 54mg Watermelon seeds
Potassium 539mg 648mg Watermelon seeds
Iron 0.79mg 7.28mg Watermelon seeds
Copper 0.621mg 0.686mg Watermelon seeds
Zinc 0.51mg 10.24mg Watermelon seeds
Phosphorus 79mg 755mg Watermelon seeds
Sodium 0mg 99mg Acorns
Vitamin A 39IU 0IU Acorns
Vitamin A 2µg 0µg Acorns
Manganese 1.337mg 1.614mg Watermelon seeds
Vitamin B1 0.112mg 0.19mg Watermelon seeds
Vitamin B2 0.118mg 0.145mg Watermelon seeds
Vitamin B3 1.827mg 3.55mg Watermelon seeds
Vitamin B5 0.715mg 0.346mg Acorns
Vitamin B6 0.528mg 0.089mg Acorns
Folate 87µg 58µg Acorns
Saturated Fat 3.102g 9.779g Acorns
Monounsaturated Fat 15.109g 7.407g Acorns
Polyunsaturated fat 4.596g 28.094g Watermelon seeds
Tryptophan 0.074mg 0.39mg Watermelon seeds
Threonine 0.236mg 1.112mg Watermelon seeds
Isoleucine 0.285mg 1.342mg Watermelon seeds
Leucine 0.489mg 2.149mg Watermelon seeds
Lysine 0.384mg 0.887mg Watermelon seeds
Methionine 0.103mg 0.834mg Watermelon seeds
Phenylalanine 0.269mg 2.031mg Watermelon seeds
Valine 0.345mg 1.556mg Watermelon seeds
Histidine 0.17mg 0.775mg Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Acorns Watermelon seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
25%
Acorns
18%
Watermelon seeds
Minerals Daily Need Coverage Score
56%
Acorns
177%
Watermelon seeds

Comparison summary

Which food is richer in minerals?
Watermelon seeds
Watermelon seeds is relatively richer in minerals
Which food contains less Sodium?
Acorns
Acorns contains less Sodium (difference - 99mg)
Which food is lower in Saturated Fat?
Acorns
Acorns is lower in Saturated Fat (difference - 6.677g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.