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Macadamia vs. Watermelon seeds — In-Depth Nutrition Comparison

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A recap on the 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
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 +57.4%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +155.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +296.2%
Contains more PotassiumPotassium +76.1%
Contains more IronIron +97.3%
Contains more ZincZinc +687.7%
Contains more PhosphorusPhosphorus +301.6%
~equal in Copper ~0.686mg

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
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 B1Vitamin B1 +528.9%
Contains more Vitamin B2Vitamin B2 +11.7%
Contains more Vitamin B5Vitamin B5 +119.1%
Contains more Vitamin B6Vitamin B6 +209%
Contains more Vitamin B3Vitamin B3 +43.6%
Contains more FolateFolate +427.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Macadamia Watermelon seeds DV% diff.
Polyunsaturated fat 1.502g 28.094g 177%
Monounsaturated fat 58.877g 7.407g 129%
Manganese 4.131mg 1.614mg 109%
Magnesium 130mg 515mg 92%
Vitamin B1 1.195mg 0.19mg 84%
Zinc 1.3mg 10.24mg 81%
Phosphorus 188mg 755mg 81%
Iron 3.69mg 7.28mg 45%
Fats 75.77g 47.37g 44%
Protein 7.91g 28.33g 41%
Fiber 8.6g 34%
Vitamin B6 0.275mg 0.089mg 14%
Folate 11µg 58µg 12%
Saturated fat 12.061g 9.779g 10%
Potassium 368mg 648mg 8%
Copper 0.756mg 0.686mg 8%
Vitamin B5 0.758mg 0.346mg 8%
Calories 718kcal 557kcal 8%
Vitamin B3 2.473mg 3.55mg 7%
Selenium 3.6µg 7%
Vitamin E 0.54mg 4%
Sodium 5mg 99mg 4%
Calcium 85mg 54mg 3%
Vitamin B2 0.162mg 0.145mg 1%
Vitamin C 1.2mg 0mg 1%
Carbs 13.82g 15.31g 0%
Net carbs 5.22g 15.31g N/A
Sugar 4.57g N/A
Starch 1.05g 0%
Tryptophan 0.067mg 0.39mg 0%
Threonine 0.37mg 1.112mg 0%
Isoleucine 0.314mg 1.342mg 0%
Leucine 0.602mg 2.149mg 0%
Lysine 0.018mg 0.887mg 0%
Methionine 0.023mg 0.834mg 0%
Phenylalanine 0.665mg 2.031mg 0%
Valine 0.363mg 1.556mg 0%
Histidine 0.195mg 0.775mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 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 +60%
Contains more ProteinProtein +258.2%
Contains more CarbsCarbs +10.8%
Contains more WaterWater +271.3%
Contains more OtherOther +245.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 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 more Mono. FatMonounsaturated fat +694.9%
Contains less Sat. FatSaturated fat -18.9%
Contains more Poly. FatPolyunsaturated fat +1770.4%

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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. 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.