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

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Differences between Mixed nuts and Watermelon seeds

  • Mixed nuts have more Vitamin B3, Copper, Vitamin B6, Manganese, Vitamin B5, and Calcium, while Watermelon seeds have more Magnesium, Zinc, Iron, and Phosphorus.
  • Watermelon seeds' daily need coverage for Magnesium is 68% higher.
  • Watermelon seeds contain 4 times less Vitamin B6 than Mixed nuts. Mixed nuts contain 0.352mg of Vitamin B6, while Watermelon seeds contain 0.089mg.

The food types used in this comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Seeds, watermelon seed kernels, dried.

Infographic

Mixed nuts vs Watermelon seeds 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 Calcium +116.7%
Contains less Sodium -94.9%
Contains more Copper +32.2%
Contains more Manganese +26.4%
Contains more Iron +178.9%
Contains more Magnesium +124.9%
Contains more Phosphorus +65.6%
Contains more Zinc +204.8%
Equal in Potassium - 648
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Contains more Calcium +116.7%
Contains less Sodium -94.9%
Contains more Copper +32.2%
Contains more Manganese +26.4%
Contains more Iron +178.9%
Contains more Magnesium +124.9%
Contains more Phosphorus +65.6%
Contains more Zinc +204.8%
Equal in Potassium - 648

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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +35.2%
Contains more Vitamin B3 +117.2%
Contains more Vitamin B5 +229.5%
Contains more Vitamin B6 +295.5%
Contains more Folate +43.1%
Equal in Vitamin B1 - 0.19
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 29% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 48% 34% 67% 21% 21% 44% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +35.2%
Contains more Vitamin B3 +117.2%
Contains more Vitamin B5 +229.5%
Contains more Vitamin B6 +295.5%
Contains more Folate +43.1%
Equal in Vitamin B1 - 0.19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +13.9%
Contains more Carbs +37.5%
Contains more Protein +41.4%
Contains more Water +142.8%
Contains more Other +36.8%
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 Fats +13.9%
Contains more Carbs +37.5%
Contains more Protein +41.4%
Contains more Water +142.8%
Contains more Other +36.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -10.9%
Contains more Monounsaturated Fat +284.6%
Contains more Polyunsaturated fat +92.3%
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
Contains less Saturated Fat -10.9%
Contains more Monounsaturated Fat +284.6%
Contains more Polyunsaturated fat +92.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mixed nuts Watermelon seeds
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 Mixed nuts Watermelon seeds Opinion
Net carbs 14.05g 15.31g Watermelon seeds
Protein 20.04g 28.33g Watermelon seeds
Fats 53.95g 47.37g Mixed nuts
Carbs 21.05g 15.31g Mixed nuts
Calories 607kcal 557kcal Mixed nuts
Starch 4.2g Mixed nuts
Sugar 4.15g Watermelon seeds
Fiber 7g Mixed nuts
Calcium 117mg 54mg Mixed nuts
Iron 2.61mg 7.28mg Watermelon seeds
Magnesium 229mg 515mg Watermelon seeds
Phosphorus 456mg 755mg Watermelon seeds
Potassium 632mg 648mg Watermelon seeds
Sodium 5mg 99mg Mixed nuts
Zinc 3.36mg 10.24mg Watermelon seeds
Copper 0.907mg 0.686mg Mixed nuts
Manganese 2.04mg 1.614mg Mixed nuts
Selenium 33.9µg Mixed nuts
Vitamin A 3IU 0IU Mixed nuts
Vitamin E 7.82mg Mixed nuts
Vitamin C 0.5mg 0mg Mixed nuts
Vitamin B1 0.189mg 0.19mg Watermelon seeds
Vitamin B2 0.196mg 0.145mg Mixed nuts
Vitamin B3 7.709mg 3.55mg Mixed nuts
Vitamin B5 1.14mg 0.346mg Mixed nuts
Vitamin B6 0.352mg 0.089mg Mixed nuts
Folate 83µg 58µg Mixed nuts
Choline 52mg Mixed nuts
Vitamin K 5.7µg Mixed nuts
Tryptophan 0.22mg 0.39mg Watermelon seeds
Threonine 0.703mg 1.112mg Watermelon seeds
Isoleucine 0.826mg 1.342mg Watermelon seeds
Leucine 1.656mg 2.149mg Watermelon seeds
Lysine 0.782mg 0.887mg Watermelon seeds
Methionine 0.283mg 0.834mg Watermelon seeds
Phenylalanine 1.182mg 2.031mg Watermelon seeds
Valine 1.001mg 1.556mg Watermelon seeds
Histidine 0.572mg 0.775mg Watermelon seeds
Trans Fat 0.055g Watermelon seeds
Saturated Fat 8.711g 9.779g Mixed nuts
Omega-3 - EPA 0.005g Mixed nuts
Monounsaturated Fat 28.488g 7.407g Mixed nuts
Polyunsaturated fat 14.612g 28.094g Watermelon seeds
Omega-6 - Eicosadienoic acid 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Watermelon seeds
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
50%
Mixed nuts
18%
Watermelon seeds
Minerals Daily Need Coverage Score
139%
Mixed nuts
177%
Watermelon seeds

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 4.15g)
Which food is lower in glycemic index?
Watermelon seeds
Watermelon seeds is lower in glycemic index (difference - 24)
Which food is cheaper?
Watermelon seeds
Watermelon seeds is cheaper (difference - $3)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 94mg)
Which food is lower in Saturated Fat?
Mixed nuts
Mixed nuts is lower in Saturated Fat (difference - 1.068g)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts 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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.