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  6. Pecan vs. Watermelon seeds

Pecan vs. Watermelon seeds — In-Depth Nutrition Comparison

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What are the main differences between pecan and watermelon seeds?

  • Pecan is richer in manganese, copper, vitamin B1, and vitamin B5, yet watermelon seeds are richer in magnesium, phosphorus, iron, zinc, and vitamin B3.
  • Pecan's daily need coverage for manganese is 125% higher.
  • Pecan has 3 times more vitamin B1 than watermelon seeds. Pecan has 0.66mg of vitamin B1, while watermelon seeds have 0.19mg.
  • Pecan contains less saturated fat.

We used Nuts, pecans and Seeds, watermelon seed kernels, dried types in this comparison.

Infographic

Pecan 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.
Pecan
Pecan
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
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 +29.6%
Contains more CopperCopper +74.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +178.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +325.6%
Contains more PotassiumPotassium +58%
Contains more IronIron +187.7%
Contains more ZincZinc +126%
Contains more PhosphorusPhosphorus +172.6%

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.
Pecan
Pecan
8
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
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 +247.4%
Contains more Vitamin B5Vitamin B5 +149.4%
Contains more Vitamin B6Vitamin B6 +136%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +11.5%
Contains more Vitamin B3Vitamin B3 +204.2%
Contains more FolateFolate +163.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pecan Watermelon seeds DV% diff.
Manganese 4.5mg 1.614mg 125%
Magnesium 121mg 515mg 94%
Monounsaturated fat 40.801g 7.407g 83%
Phosphorus 277mg 755mg 68%
Iron 2.53mg 7.28mg 59%
Copper 1.2mg 0.686mg 57%
Zinc 4.53mg 10.24mg 52%
Polyunsaturated fat 21.614g 28.094g 43%
Vitamin B1 0.66mg 0.19mg 39%
Fats 71.97g 47.37g 38%
Fiber 9.6g 38%
Protein 9.17g 28.33g 38%
Saturated fat 6.18g 9.779g 16%
Vitamin B3 1.167mg 3.55mg 15%
Vitamin B5 0.863mg 0.346mg 10%
Folate 22µg 58µg 9%
Vitamin B6 0.21mg 0.089mg 9%
Vitamin E 1.4mg 9%
Choline 40.5mg 7%
Calories 691kcal 557kcal 7%
Selenium 3.8µg 7%
Potassium 410mg 648mg 7%
Sodium 0mg 99mg 4%
Vitamin K 3.5µg 3%
Calcium 70mg 54mg 2%
Vitamin C 1.1mg 0mg 1%
Vitamin B2 0.13mg 0.145mg 1%
Carbs 13.86g 15.31g 0%
Net carbs 4.26g 15.31g N/A
Sugar 3.97g N/A
Starch 0.46g 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.093mg 0.39mg 0%
Threonine 0.306mg 1.112mg 0%
Isoleucine 0.336mg 1.342mg 0%
Leucine 0.598mg 2.149mg 0%
Lysine 0.287mg 0.887mg 0%
Methionine 0.183mg 0.834mg 0%
Phenylalanine 0.426mg 2.031mg 0%
Valine 0.411mg 1.556mg 0%
Histidine 0.262mg 0.775mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
Pecan
1
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 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 +51.9%
Contains more ProteinProtein +208.9%
Contains more CarbsCarbs +10.5%
Contains more WaterWater +43.5%
Contains more OtherOther +166.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 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 -36.8%
Contains more Mono. FatMonounsaturated fat +450.8%
Contains more Poly. FatPolyunsaturated fat +30%

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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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.