Beechnuts vs. Watermelon seeds — In-Depth Nutrition Comparison
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Differences between beechnuts and watermelon seeds
- Beechnuts have more vitamin B6, vitamin B2, vitamin C, and folate, while watermelon seeds have more magnesium, phosphorus, zinc, iron, and vitamin B3.
- Watermelon seeds' daily need coverage for magnesium is 123% higher.
- The amount of saturated fat in beechnuts is lower.
The food types used in this comparison are Nuts, beechnuts, dried and Seeds, watermelon seed kernels, dried.
Infographic
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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.
| Contains more PotassiumPotassium | +56.9% |
| Contains less SodiumSodium | -61.6% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +5300% |
| Contains more IronIron | +195.9% |
| Contains more ZincZinc | +2744.4% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +20.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +60% |
| Contains more Vitamin B2Vitamin B2 | +155.9% |
| Contains more Vitamin B5Vitamin B5 | +167.3% |
| Contains more Vitamin B6Vitamin B6 | +668.5% |
| Contains more FolateFolate | +94.8% |
| Contains more Vitamin B3Vitamin B3 | +304.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.2 g
Fats:
50 g
Carbs:
33.5 g
Water:
6.6 g
Other:
3.7 g
Protein:
28.33 g
Fats:
47.37 g
Carbs:
15.31 g
Water:
5.05 g
Other:
3.94 g
| Contains more CarbsCarbs | +118.8% |
| Contains more WaterWater | +30.7% |
| Contains more ProteinProtein | +356.9% |
~equal in
Fats
~47.37g
~equal in
Other
~3.94g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.719 g
Monounsaturated fat:
Mono. Fat
21.892 g
Polyunsaturated fat:
Poly. Fat
20.089 g
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 | -41.5% |
| Contains more Mono. FatMonounsaturated fat | +195.6% |
| Contains more Poly. FatPolyunsaturated fat | +39.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Magnesium | 0mg | 515mg | 123% |
| Phosphorus | 0mg | 755mg | 108% |
| Zinc | 0.36mg | 10.24mg | 90% |
| Iron | 2.46mg | 7.28mg | 60% |
| Polyunsaturated fat | 20.089g | 28.094g | 53% |
| Vitamin B6 | 0.684mg | 0.089mg | 46% |
| Protein | 6.2g | 28.33g | 44% |
| Monounsaturated fat | 21.892g | 7.407g | 36% |
| Saturated fat | 5.719g | 9.779g | 18% |
| Vitamin B3 | 0.877mg | 3.55mg | 17% |
| Vitamin C | 15.5mg | 0mg | 17% |
| Vitamin B2 | 0.371mg | 0.145mg | 17% |
| Folate | 113µg | 58µg | 14% |
| Manganese | 1.341mg | 1.614mg | 12% |
| Vitamin B5 | 0.925mg | 0.346mg | 12% |
| Potassium | 1017mg | 648mg | 11% |
| Vitamin B1 | 0.304mg | 0.19mg | 10% |
| Carbs | 33.5g | 15.31g | 6% |
| Calcium | 1mg | 54mg | 5% |
| Fats | 50g | 47.37g | 4% |
| Sodium | 38mg | 99mg | 3% |
| Copper | 0.67mg | 0.686mg | 2% |
| Calories | 576kcal | 557kcal | 1% |
| Net carbs | 33.5g | 15.31g | N/A |
| Tryptophan | 0.069mg | 0.39mg | 0% |
| Threonine | 0.221mg | 1.112mg | 0% |
| Isoleucine | 0.245mg | 1.342mg | 0% |
| Leucine | 0.367mg | 2.149mg | 0% |
| Lysine | 0.367mg | 0.887mg | 0% |
| Methionine | 0.146mg | 0.834mg | 0% |
| Phenylalanine | 0.262mg | 2.031mg | 0% |
| Valine | 0.346mg | 1.556mg | 0% |
| Histidine | 0.172mg | 0.775mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
41%
18%
Minerals Daily Need Coverage Score
60%
177%
Comparison summary
Which food is richer in minerals?
Watermelon seeds is relatively richer in minerals
Which food contains less Sodium?
Beechnuts contains less Sodium (difference - 61mg)
Which food is lower in Saturated fat?
Beechnuts is lower in Saturated fat (difference - 4.06g)
Which food is richer in vitamins?
Beechnuts is relatively richer in vitamins
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 ($)