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  6. Pistachio vs. Watermelon seeds

Pistachio vs. Watermelon seeds — In-Depth Nutrition Comparison

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A recap on the differences between pistachios and watermelon seeds

  • Pistachios have more vitamin B6, copper, and vitamin B1; however, watermelon seeds are higher in magnesium, zinc, iron, phosphorus, manganese, and vitamin B3.
  • Pistachios cover your daily vitamin B6 needs 124% more than watermelon seeds.
  • Watermelon seeds contain 5 times less vitamin B1 than pistachios. Pistachios contain 0.87mg of vitamin B1, while watermelon seeds contain 0.19mg.
  • Pistachios have less saturated fat.

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

Infographic

Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
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 +94.4%
Contains more PotassiumPotassium +58.2%
Contains more CopperCopper +89.5%
Contains less SodiumSodium -99%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +325.6%
Contains more IronIron +85.7%
Contains more ZincZinc +365.5%
Contains more PhosphorusPhosphorus +54.1%
Contains more ManganeseManganese +34.5%

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +357.9%
Contains more Vitamin B5Vitamin B5 +50.3%
Contains more Vitamin B6Vitamin B6 +1810.1%
Contains more Vitamin B3Vitamin B3 +173.1%
Contains more FolateFolate +13.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.145mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pistachio Watermelon seeds DV% diff.
Vitamin B6 1.7mg 0.089mg 124%
Magnesium 121mg 515mg 94%
Polyunsaturated fat 14.38g 28.094g 91%
Zinc 2.2mg 10.24mg 73%
Copper 1.3mg 0.686mg 68%
Vitamin B1 0.87mg 0.19mg 57%
Iron 3.92mg 7.28mg 42%
Fiber 10.6g 42%
Monounsaturated fat 23.257g 7.407g 40%
Phosphorus 490mg 755mg 38%
Vitamin E 2.86mg 19%
Manganese 1.2mg 1.614mg 18%
Saturated fat 5.907g 9.779g 18%
Protein 20.16g 28.33g 16%
Vitamin B3 1.3mg 3.55mg 14%
Selenium 7µg 13%
Potassium 1025mg 648mg 11%
Vitamin C 5.6mg 0mg 6%
Calcium 105mg 54mg 5%
Sodium 1mg 99mg 4%
Carbs 27.17g 15.31g 4%
Vitamin A 26µg 0µg 3%
Vitamin B5 0.52mg 0.346mg 3%
Fats 45.32g 47.37g 3%
Folate 51µg 58µg 2%
Starch 1.67g 1%
Vitamin B2 0.16mg 0.145mg 1%
Calories 560kcal 557kcal 0%
Net carbs 16.57g 15.31g N/A
Sugar 7.66g N/A
Tryptophan 0.251mg 0.39mg 0%
Threonine 0.684mg 1.112mg 0%
Isoleucine 0.917mg 1.342mg 0%
Leucine 1.604mg 2.149mg 0%
Lysine 1.138mg 0.887mg 0%
Methionine 0.36mg 0.834mg 0%
Phenylalanine 1.092mg 2.031mg 0%
Valine 1.249mg 1.556mg 0%
Histidine 0.512mg 0.775mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 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 CarbsCarbs +77.5%
Contains more ProteinProtein +40.5%
Contains more WaterWater +15.6%
Contains more OtherOther +32.2%
~equal in Fats ~47.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 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 -39.6%
Contains more Mono. FatMonounsaturated fat +214%
Contains more Poly. FatPolyunsaturated fat +95.4%

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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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.