Brazil nut vs. Watermelon seeds — In-Depth Nutrition Comparison

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Important differences between brazil nut and watermelon seeds

Brazil nut has more copper, vitamin B1, and calcium; however, watermelon seeds have more iron, zinc, magnesium, vitamin B3, manganese, and folate.
Brazil nut's daily need coverage for copper is 117% more.
Brazil nut has 3 times more vitamin B1 than watermelon seeds. Brazil nut has 0.617mg of vitamin B1, while watermelon seeds have 0.19mg.
Watermelon seeds are lower in saturated fat.

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

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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.

Brazil nut

Watermelon seeds

Contains more CalciumCalcium	+196.3%
Contains more CopperCopper	+154.1%
Contains less SodiumSodium	-97%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+37%
Contains more IronIron	+199.6%
Contains more ZincZinc	+152.2%
Contains more ManganeseManganese	+32%

~equal in Potassium ~648mg

~equal in Phosphorus ~755mg

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.

Brazil nut

Watermelon seeds

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+224.7%
Contains more Vitamin B6Vitamin B6	+13.5%
Contains more CholineCholine	+∞%

Contains more Vitamin B2Vitamin B2	+314.3%
Contains more Vitamin B3Vitamin B3	+1103.4%
Contains more Vitamin B5Vitamin B5	+88%
Contains more FolateFolate	+163.6%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	1917µg		3485%
Copper	1.743mg	0.686mg	117%
Iron	2.43mg	7.28mg	61%
Zinc	4.06mg	10.24mg	56%
Monounsaturated fat	23.879g	7.407g	41%
Vitamin E	5.65mg		38%
Vitamin B1	0.617mg	0.19mg	36%
Magnesium	376mg	515mg	33%
Fats	67.1g	47.37g	30%
Fiber	7.5g		30%
Saturated fat	16.134g	9.779g	29%
Protein	14.32g	28.33g	28%
Polyunsaturated fat	24.399g	28.094g	25%
Vitamin B3	0.295mg	3.55mg	20%
Manganese	1.223mg	1.614mg	17%
Calcium	160mg	54mg	11%
Folate	22µg	58µg	9%
Vitamin B2	0.035mg	0.145mg	8%
Choline	28.8mg		5%
Calories	659kcal	557kcal	5%
Sodium	3mg	99mg	4%
Phosphorus	725mg	755mg	4%
Vitamin B5	0.184mg	0.346mg	3%
Vitamin B6	0.101mg	0.089mg	1%
Carbs	11.74g	15.31g	1%
Vitamin C	0.7mg	0mg	1%
Net carbs	4.24g	15.31g	N/A
Potassium	659mg	648mg	0%
Sugar	2.33g		N/A
Starch	0.25g		0%
Tryptophan	0.135mg	0.39mg	0%
Threonine	0.365mg	1.112mg	0%
Isoleucine	0.518mg	1.342mg	0%
Leucine	1.19mg	2.149mg	0%
Lysine	0.49mg	0.887mg	0%
Methionine	1.124mg	0.834mg	0%
Phenylalanine	0.639mg	2.031mg	0%
Valine	0.76mg	1.556mg	0%
Histidine	0.409mg	0.775mg	0%
Omega-3 - ALA	0.018g		N/A
Omega-6 - Gamma-linoleic acid	0.018g		N/A
Omega-6 - Linoleic acid	23.859g		N/A