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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 more CalciumCalcium +116.7%
Contains more CopperCopper +32.2%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +26.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +124.9%
Contains more IronIron +178.9%
Contains more ZincZinc +204.8%
Contains more PhosphorusPhosphorus +65.6%
~equal in Potassium ~648mg

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.
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +35.2%
Contains more Vitamin B3Vitamin B3 +117.2%
Contains more Vitamin B5Vitamin B5 +229.5%
Contains more Vitamin B6Vitamin B6 +295.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +43.1%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.19mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Watermelon seeds DV% diff.
Polyunsaturated fat 14.612g 28.094g 90%
Magnesium 229mg 515mg 68%
Zinc 3.36mg 10.24mg 63%
Selenium 33.9µg 62%
Iron 2.61mg 7.28mg 58%
Monounsaturated fat 28.488g 7.407g 53%
Vitamin E 7.82mg 52%
Phosphorus 456mg 755mg 43%
Fiber 7g 28%
Vitamin B3 7.709mg 3.55mg 26%
Copper 0.907mg 0.686mg 25%
Vitamin B6 0.352mg 0.089mg 20%
Manganese 2.04mg 1.614mg 19%
Protein 20.04g 28.33g 17%
Vitamin B5 1.14mg 0.346mg 16%
Fats 53.95g 47.37g 10%
Choline 52mg 9%
Folate 83µg 58µg 6%
Calcium 117mg 54mg 6%
Vitamin K 5.7µg 5%
Saturated fat 8.711g 9.779g 5%
Sodium 5mg 99mg 4%
Vitamin B2 0.196mg 0.145mg 4%
Calories 607kcal 557kcal 3%
Starch 4.2g 2%
Carbs 21.05g 15.31g 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 15.31g N/A
Potassium 632mg 648mg 0%
Sugar 4.15g N/A
Vitamin B1 0.189mg 0.19mg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.39mg 0%
Threonine 0.703mg 1.112mg 0%
Isoleucine 0.826mg 1.342mg 0%
Leucine 1.656mg 2.149mg 0%
Lysine 0.782mg 0.887mg 0%
Methionine 0.283mg 0.834mg 0%
Phenylalanine 1.182mg 2.031mg 0%
Valine 1.001mg 1.556mg 0%
Histidine 0.572mg 0.775mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 FatsFats +13.9%
Contains more CarbsCarbs +37.5%
Contains more ProteinProtein +41.4%
Contains more WaterWater +142.8%
Contains more OtherOther +36.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 -10.9%
Contains more Mono. FatMonounsaturated fat +284.6%
Contains more Poly. FatPolyunsaturated fat +92.3%

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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.