Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Peanut vs. Watermelon seeds — In-Depth Nutrition Comparison

Compare

Differences between Peanut and Watermelon seeds

  • Peanut has more Vitamin B3, Copper, Folate, Vitamin B1, Vitamin B5, and Vitamin B6, while Watermelon seeds has more Magnesium, Zinc, Phosphorus, and Iron.
  • Watermelon seeds' daily need coverage for Magnesium is 83% higher.
  • Watermelon seeds contain 5 times less Vitamin B5 than Peanut. Peanut contains 1.767mg of Vitamin B5, while Watermelon seeds contain 0.346mg.

The food types used in this comparison are Peanuts, all types, raw and Seeds, watermelon seed kernels, dried.

Infographic

Peanut 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.
Peanut
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
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 +70.4%
Contains more CopperCopper +66.8%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +19.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +206.5%
Contains more IronIron +59%
Contains more ZincZinc +213.1%
Contains more PhosphorusPhosphorus +100.8%
~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.
Peanut
7
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% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
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 E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +236.8%
Contains more Vitamin B3Vitamin B3 +239.9%
Contains more Vitamin B5Vitamin B5 +410.7%
Contains more Vitamin B6Vitamin B6 +291%
Contains more FolateFolate +313.8%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.145mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 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 WaterWater +28.7%
Contains more OtherOther +69.1%
~equal in Protein ~28.33g
~equal in Fats ~47.37g
~equal in Carbs ~15.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
2
14% 53% 34%
Saturated Fat: Sat. Fat 6.279 g
Monounsaturated Fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 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 -35.8%
Contains more Mono. FatMonounsaturated Fat +229.8%
Contains more Poly. FatPolyunsaturated fat +80.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut Watermelon seeds Opinion
Calories 567kcal 557kcal Peanut
Protein 25.8g 28.33g Watermelon seeds
Fats 49.24g 47.37g Peanut
Net carbs 7.63g 15.31g Watermelon seeds
Carbs 16.13g 15.31g Peanut
Magnesium 168mg 515mg Watermelon seeds
Calcium 92mg 54mg Peanut
Potassium 705mg 648mg Peanut
Iron 4.58mg 7.28mg Watermelon seeds
Sugar 4.72g Watermelon seeds
Fiber 8.5g Peanut
Copper 1.144mg 0.686mg Peanut
Zinc 3.27mg 10.24mg Watermelon seeds
Phosphorus 376mg 755mg Watermelon seeds
Sodium 18mg 99mg Peanut
Vitamin E 8.33mg Peanut
Manganese 1.934mg 1.614mg Peanut
Selenium 7.2µg Peanut
Vitamin B1 0.64mg 0.19mg Peanut
Vitamin B2 0.135mg 0.145mg Watermelon seeds
Vitamin B3 12.066mg 3.55mg Peanut
Vitamin B5 1.767mg 0.346mg Peanut
Vitamin B6 0.348mg 0.089mg Peanut
Folate 240µg 58µg Peanut
Choline 52.5mg Peanut
Saturated Fat 6.279g 9.779g Peanut
Monounsaturated Fat 24.426g 7.407g Peanut
Polyunsaturated fat 15.558g 28.094g Watermelon seeds
Tryptophan 0.25mg 0.39mg Watermelon seeds
Threonine 0.883mg 1.112mg Watermelon seeds
Isoleucine 0.907mg 1.342mg Watermelon seeds
Leucine 1.672mg 2.149mg Watermelon seeds
Lysine 0.926mg 0.887mg Peanut
Methionine 0.317mg 0.834mg Watermelon seeds
Phenylalanine 1.377mg 2.031mg Watermelon seeds
Valine 1.082mg 1.556mg Watermelon seeds
Histidine 0.652mg 0.775mg Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Watermelon seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
75%
Peanut
18%
Watermelon seeds
Minerals Daily Need Coverage Score
131%
Peanut
177%
Watermelon seeds

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 4.72g)
Which food is lower in glycemic index?
Watermelon seeds
Watermelon seeds is lower in glycemic index (difference - 13)
Which food is cheaper?
Watermelon seeds
Watermelon seeds is cheaper (difference - $2.8)
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 81mg)
Which food is lower in Saturated Fat?
Peanut
Peanut is lower in Saturated Fat (difference - 3.5g)
Which food is richer in vitamins?
Peanut
Peanut 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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.