Walnut vs. Watermelon seeds — In-Depth Nutrition Comparison
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How are walnut and watermelon seeds different?
- Walnut is higher in copper, manganese, vitamin B6, and vitamin B1; however, watermelon seeds are richer in magnesium, zinc, phosphorus, iron, and vitamin B3.
- Daily need coverage for copper for walnut is 100% higher.
- Walnut contains 6 times more vitamin B6 than watermelon seeds. While walnut contains 0.537mg of vitamin B6, watermelon seeds contain only 0.089mg.
- Walnut has less saturated fat.
Nuts, walnuts, english and Seeds, watermelon seed kernels, dried are the varieties used in this article.
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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 CalciumCalcium | +81.5% |
| Contains more CopperCopper | +131.2% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +111.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +225.9% |
| Contains more PotassiumPotassium | +46.9% |
| Contains more IronIron | +150.2% |
| Contains more ZincZinc | +231.4% |
| Contains more PhosphorusPhosphorus | +118.2% |
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 | +79.5% |
| Contains more Vitamin B5Vitamin B5 | +64.7% |
| Contains more Vitamin B6Vitamin B6 | +503.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +69% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +215.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
28.33 g
Fats:
47.37 g
Carbs:
15.31 g
Water:
5.05 g
Other:
3.94 g
| Contains more FatsFats | +37.7% |
| Contains more ProteinProtein | +86% |
| Contains more CarbsCarbs | +11.7% |
| Contains more WaterWater | +24.1% |
| Contains more OtherOther | +121.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 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 | -37.4% |
| Contains more Mono. FatMonounsaturated fat | +20.6% |
| Contains more Poly. FatPolyunsaturated fat | +67.9% |
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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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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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 | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 47.174g | 28.094g | 127% |
| Copper | 1.586mg | 0.686mg | 100% |
| Magnesium | 158mg | 515mg | 85% |
| Manganese | 3.414mg | 1.614mg | 78% |
| Zinc | 3.09mg | 10.24mg | 65% |
| Phosphorus | 346mg | 755mg | 58% |
| Iron | 2.91mg | 7.28mg | 55% |
| Vitamin B6 | 0.537mg | 0.089mg | 34% |
| Fats | 65.21g | 47.37g | 27% |
| Fiber | 6.7g | 27% | |
| Protein | 15.23g | 28.33g | 26% |
| Saturated fat | 6.126g | 9.779g | 17% |
| Vitamin B3 | 1.125mg | 3.55mg | 15% |
| Vitamin B1 | 0.341mg | 0.19mg | 13% |
| Folate | 98µg | 58µg | 10% |
| Selenium | 4.9µg | 9% | |
| Choline | 39.2mg | 7% | |
| Potassium | 441mg | 648mg | 6% |
| Calories | 654kcal | 557kcal | 5% |
| Vitamin E | 0.7mg | 5% | |
| Vitamin B5 | 0.57mg | 0.346mg | 4% |
| Calcium | 98mg | 54mg | 4% |
| Monounsaturated fat | 8.933g | 7.407g | 4% |
| Sodium | 2mg | 99mg | 4% |
| Vitamin K | 2.7µg | 2% | |
| Carbs | 13.71g | 15.31g | 1% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Net carbs | 7.01g | 15.31g | N/A |
| Sugar | 2.61g | N/A | |
| Starch | 0.06g | 0% | |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B2 | 0.15mg | 0.145mg | 0% |
| Tryptophan | 0.17mg | 0.39mg | 0% |
| Threonine | 0.596mg | 1.112mg | 0% |
| Isoleucine | 0.625mg | 1.342mg | 0% |
| Leucine | 1.17mg | 2.149mg | 0% |
| Lysine | 0.424mg | 0.887mg | 0% |
| Methionine | 0.236mg | 0.834mg | 0% |
| Phenylalanine | 0.711mg | 2.031mg | 0% |
| Valine | 0.753mg | 1.556mg | 0% |
| Histidine | 0.391mg | 0.775mg | 0% |
| Fructose | 0.09g | 0% |
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 |
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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
32%
18%
Minerals Daily Need Coverage Score
152%
177%
Comparison summary
Which food is lower in Sugar?
Watermelon seeds is lower in Sugar (difference - 2.61g)
Which food is lower in glycemic index?
Watermelon seeds is lower in glycemic index (difference - 0)
Which food is cheaper?
Watermelon seeds is cheaper (difference - $5)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 97mg)
Which food is lower in Saturated fat?
Walnut is lower in Saturated fat (difference - 3.653g)
Which food is richer in vitamins?
Walnut 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 richer in minerals?
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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.