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Pine nuts vs. Watermelon seeds — In-Depth Nutrition Comparison

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Differences between pine nuts and watermelon seeds

  • Pine nuts have more manganese, copper, vitamin B1, and vitamin B2, while watermelon seeds have more magnesium, zinc, phosphorus, iron, and folate.
  • Pine nuts' daily need coverage for manganese is 313% higher.
  • Watermelon seeds contain 2 times less copper than pine nuts. Pine nuts contain 1.324mg of copper, while watermelon seeds contain 0.686mg.
  • The amount of saturated fat in pine nuts is lower.

The food types used in this comparison are Nuts, pine nuts, dried and Seeds, watermelon seed kernels, dried.

Infographic

Pine nuts vs Watermelon seeds infographic
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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 179% 4.8% 53% 207% 441% 176% 246% 0.26% 1148% 3.8%
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 CopperCopper +93%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +445.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +105.2%
Contains more CalciumCalcium +237.5%
Contains more IronIron +31.6%
Contains more ZincZinc +58.8%
Contains more PhosphorusPhosphorus +31.3%
~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.
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 2.7% 0.33% 187% 0% 91% 52% 82% 19% 22% 0% 135% 26% 30%
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 +91.6%
Contains more Vitamin B2Vitamin B2 +56.6%
Contains more Vitamin B3Vitamin B3 +23.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +10.5%
Contains more FolateFolate +70.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.089mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 68% 13% 2% 3%
Protein: 13.69 g
Fats: 68.37 g
Carbs: 13.08 g
Water: 2.28 g
Other: 2.58 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 +44.3%
Contains more ProteinProtein +106.9%
Contains more CarbsCarbs +17%
Contains more WaterWater +121.5%
Contains more OtherOther +52.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 33% 59%
Saturated fat: Sat. Fat 4.899 g
Monounsaturated fat: Mono. Fat 18.764 g
Polyunsaturated fat: Poly. Fat 34.071 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 -49.9%
Contains more Mono. FatMonounsaturated fat +153.3%
Contains more Poly. FatPolyunsaturated fat +21.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pine nuts Watermelon seeds DV% diff.
Manganese 8.802mg 1.614mg 313%
Copper 1.324mg 0.686mg 71%
Magnesium 251mg 515mg 63%
Vitamin E 9.33mg 62%
Vitamin K 53.9µg 45%
Polyunsaturated fat 34.071g 28.094g 40%
Zinc 6.45mg 10.24mg 34%
Fats 68.37g 47.37g 32%
Protein 13.69g 28.33g 29%
Monounsaturated fat 18.764g 7.407g 28%
Phosphorus 575mg 755mg 26%
Iron 5.53mg 7.28mg 22%
Saturated fat 4.899g 9.779g 22%
Fiber 3.7g 15%
Vitamin B1 0.364mg 0.19mg 15%
Choline 55.8mg 10%
Folate 34µg 58µg 6%
Calories 673kcal 557kcal 6%
Vitamin B2 0.227mg 0.145mg 6%
Vitamin B3 4.387mg 3.55mg 5%
Sodium 2mg 99mg 4%
Calcium 16mg 54mg 4%
Potassium 597mg 648mg 2%
Selenium 0.7µg 1%
Starch 1.43g 1%
Vitamin B5 0.313mg 0.346mg 1%
Carbs 13.08g 15.31g 1%
Vitamin C 0.8mg 0mg 1%
Net carbs 9.38g 15.31g N/A
Sugar 3.59g N/A
Vitamin A 1µg 0µg 0%
Vitamin B6 0.094mg 0.089mg 0%
Tryptophan 0.107mg 0.39mg 0%
Threonine 0.37mg 1.112mg 0%
Isoleucine 0.542mg 1.342mg 0%
Leucine 0.991mg 2.149mg 0%
Lysine 0.54mg 0.887mg 0%
Methionine 0.259mg 0.834mg 0%
Phenylalanine 0.524mg 2.031mg 0%
Valine 0.687mg 1.556mg 0%
Histidine 0.341mg 0.775mg 0%
Fructose 0.07g 0%
Omega-3 - ALA 0.112g N/A
Omega-6 - Gamma-linoleic acid 0.052g N/A
Omega-6 - Eicosadienoic acid 0.404g N/A

Which food is preferable for your diet?

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

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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
50%
Pine nuts
18%
Watermelon seeds
Minerals Daily Need Coverage Score
246%
Pine nuts
177%
Watermelon seeds

Comparison summary

Which food is richer in minerals?
Watermelon seeds
Watermelon seeds is relatively richer in minerals
Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 3.59g)
Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 97mg)
Which food is lower in Saturated fat?
Pine nuts
Pine nuts is lower in Saturated fat (difference - 4.88g)
Which food is richer in vitamins?
Pine nuts
Pine nuts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/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.