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  6. Macadamia vs. Watermelon seeds

Macadamia vs. Watermelon seeds — In-Depth Nutrition Comparison

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A recap on differences between Macadamia and Watermelon seeds

  • Macadamia has more Manganese, Vitamin B1, Vitamin B6, and Vitamin B5, however, Watermelon seeds are higher in Magnesium, Zinc, Phosphorus, Iron, and Folate.
  • Macadamia covers your daily Manganese needs 109% more than Watermelon seeds.
  • Watermelon seeds contain 6 times less Vitamin B1 than Macadamia. Macadamia contains 1.195mg of Vitamin B1, while Watermelon seeds contain 0.19mg.
  • Watermelon seeds have less Saturated Fat.

Food varieties used in this article are Nuts, macadamia nuts, raw and Seeds, watermelon seed kernels, dried.

Infographic

Macadamia 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.
Macadamia
Macadamia
5
:
5
Watermelon seeds
Watermelon seeds
Contains more Calcium +57.4%
Contains less Sodium -94.9%
Contains more Copper +10.2%
Contains more Manganese +155.9%
Contains more Iron +97.3%
Contains more Magnesium +296.2%
Contains more Phosphorus +301.6%
Contains more Potassium +76.1%
Contains more Zinc +687.7%
Equal in Copper - 0.686
Macadamia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Contains more Calcium +57.4%
Contains less Sodium -94.9%
Contains more Copper +10.2%
Contains more Manganese +155.9%
Contains more Iron +97.3%
Contains more Magnesium +296.2%
Contains more Phosphorus +301.6%
Contains more Potassium +76.1%
Contains more Zinc +687.7%
Equal in Copper - 0.686

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.
Macadamia
Macadamia
6
:
2
Watermelon seeds
Watermelon seeds
Contains more Vitamin C +∞%
Contains more Vitamin B1 +528.9%
Contains more Vitamin B2 +11.7%
Contains more Vitamin B5 +119.1%
Contains more Vitamin B6 +209%
Contains more Vitamin B3 +43.6%
Contains more Folate +427.3%
Macadamia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0%
Watermelon seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 48% 34% 67% 21% 21% 44% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +528.9%
Contains more Vitamin B2 +11.7%
Contains more Vitamin B5 +119.1%
Contains more Vitamin B6 +209%
Contains more Vitamin B3 +43.6%
Contains more Folate +427.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Macadamia
Macadamia
1
:
4
Watermelon seeds
Watermelon seeds
Contains more Fats +60%
Contains more Protein +258.2%
Contains more Carbs +10.8%
Contains more Water +271.3%
Contains more Other +245.6%
Macadamia
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Watermelon seeds
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 +60%
Contains more Protein +258.2%
Contains more Carbs +10.8%
Contains more Water +271.3%
Contains more Other +245.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Macadamia
Macadamia
1
:
2
Watermelon seeds
Watermelon seeds
Contains more Monounsaturated Fat +694.9%
Contains less Saturated Fat -18.9%
Contains more Polyunsaturated fat +1770.4%
Macadamia
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Watermelon seeds
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
Contains more Monounsaturated Fat +694.9%
Contains less Saturated Fat -18.9%
Contains more Polyunsaturated fat +1770.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macadamia Watermelon seeds Opinion
Net carbs 5.22g 15.31g Watermelon seeds
Protein 7.91g 28.33g Watermelon seeds
Fats 75.77g 47.37g Macadamia
Carbs 13.82g 15.31g Watermelon seeds
Calories 718kcal 557kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 4.57g Watermelon seeds
Fiber 8.6g Macadamia
Calcium 85mg 54mg Macadamia
Iron 3.69mg 7.28mg Watermelon seeds
Magnesium 130mg 515mg Watermelon seeds
Phosphorus 188mg 755mg Watermelon seeds
Potassium 368mg 648mg Watermelon seeds
Sodium 5mg 99mg Macadamia
Zinc 1.3mg 10.24mg Watermelon seeds
Copper 0.756mg 0.686mg Macadamia
Manganese 4.131mg 1.614mg Macadamia
Selenium 3.6µg Macadamia
Vitamin E 0.54mg Macadamia
Vitamin C 1.2mg 0mg Macadamia
Vitamin B1 1.195mg 0.19mg Macadamia
Vitamin B2 0.162mg 0.145mg Macadamia
Vitamin B3 2.473mg 3.55mg Watermelon seeds
Vitamin B5 0.758mg 0.346mg Macadamia
Vitamin B6 0.275mg 0.089mg Macadamia
Folate 11µg 58µg Watermelon seeds
Tryptophan 0.067mg 0.39mg Watermelon seeds
Threonine 0.37mg 1.112mg Watermelon seeds
Isoleucine 0.314mg 1.342mg Watermelon seeds
Leucine 0.602mg 2.149mg Watermelon seeds
Lysine 0.018mg 0.887mg Watermelon seeds
Methionine 0.023mg 0.834mg Watermelon seeds
Phenylalanine 0.665mg 2.031mg Watermelon seeds
Valine 0.363mg 1.556mg Watermelon seeds
Histidine 0.195mg 0.775mg Watermelon seeds
Saturated Fat 12.061g 9.779g Watermelon seeds
Monounsaturated Fat 58.877g 7.407g Macadamia
Polyunsaturated fat 1.502g 28.094g Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia 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
43%
Macadamia
19%
Watermelon seeds
Minerals Daily Need Coverage Score
122%
Macadamia
177%
Watermelon seeds

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated Fat?
Watermelon seeds
Watermelon seeds is lower in Saturated Fat (difference - 2.282g)
Which food is lower in glycemic index?
Watermelon seeds
Watermelon seeds is lower in glycemic index (difference - 10)
Which food is cheaper?
Watermelon seeds
Watermelon seeds is cheaper (difference - $3)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 94mg)
Which food is richer in vitamins?
Macadamia
Macadamia 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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.