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 are lower.
The food types used in this comparison are Nuts, pine nuts, dried and Seeds, watermelon seed kernels, dried.
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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.69 g
Fats:
68.37 g
Carbs:
13.08 g
Water:
2.28 g
Other:
2.58 g
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
Saturated Fat:
Sat. Fat
4.899 g
Monounsaturated Fat:
Mono. Fat
18.764 g
Polyunsaturated fat:
Poly. Fat
34.071 g
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.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 673kcal | 557kcal |
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| Protein | 13.69g | 28.33g |
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| Fats | 68.37g | 47.37g |
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| Vitamin C | 0.8mg | 0mg |
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| Net carbs | 9.38g | 15.31g |
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| Carbs | 13.08g | 15.31g |
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| Magnesium | 251mg | 515mg |
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| Calcium | 16mg | 54mg |
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| Potassium | 597mg | 648mg |
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| Iron | 5.53mg | 7.28mg |
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| Sugar | 3.59g |
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| Fiber | 3.7g |
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| Copper | 1.324mg | 0.686mg |
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| Zinc | 6.45mg | 10.24mg |
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| Starch | 1.43g |
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| Phosphorus | 575mg | 755mg |
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| Sodium | 2mg | 99mg |
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| Vitamin A | 29IU | 0IU |
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| Vitamin A | 1µg | 0µg |
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| Vitamin E | 9.33mg |
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| Manganese | 8.802mg | 1.614mg |
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| Selenium | 0.7µg |
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| Vitamin B1 | 0.364mg | 0.19mg |
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| Vitamin B2 | 0.227mg | 0.145mg |
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| Vitamin B3 | 4.387mg | 3.55mg |
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| Vitamin B5 | 0.313mg | 0.346mg |
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| Vitamin B6 | 0.094mg | 0.089mg |
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| Vitamin K | 53.9µg |
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| Folate | 34µg | 58µg |
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| Choline | 55.8mg |
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| Saturated Fat | 4.899g | 9.779g |
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| Monounsaturated Fat | 18.764g | 7.407g |
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| Polyunsaturated fat | 34.071g | 28.094g |
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| Tryptophan | 0.107mg | 0.39mg |
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| Threonine | 0.37mg | 1.112mg |
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| Isoleucine | 0.542mg | 1.342mg |
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| Leucine | 0.991mg | 2.149mg |
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| Lysine | 0.54mg | 0.887mg |
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| Methionine | 0.259mg | 0.834mg |
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| Phenylalanine | 0.524mg | 2.031mg |
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| Valine | 0.687mg | 1.556mg |
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| Histidine | 0.341mg | 0.775mg |
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| Fructose | 0.07g |
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| Omega-3 - ALA | 0.112g |
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| Omega-6 - Gamma-linoleic acid | 0.052g |
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| Omega-6 - Eicosadienoic acid | 0.404g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
18%
Minerals Daily Need Coverage Score
246%
177%
Comparison summary
Which food is richer in minerals?
Watermelon seeds is relatively richer in minerals
Which food is lower in Sugar?
Watermelon seeds is lower in Sugar (difference - 3.59g)
Which food contains less Sodium?
Pine nuts contains less Sodium (difference - 97mg)
Which food is lower in Saturated Fat?
Pine nuts is lower in Saturated Fat (difference - 4.88g)
Which food is richer in vitamins?
Pine nuts is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)