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  6. Watermelon seeds vs. Beechnuts

Watermelon seeds vs. Beechnuts — In-Depth Nutrition Comparison

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Differences between Watermelon seeds and Beechnuts

  • Watermelon seeds have more Magnesium, Phosphorus, Zinc, Iron, and Vitamin B3, while Beechnuts have more Vitamin B6, Vitamin B2, Vitamin C, and Folate.
  • Watermelon seeds' daily need coverage for Magnesium is 123% higher.
  • The amount of Saturated Fat in Beechnuts are lower.

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

Infographic

Watermelon seeds vs Beechnuts 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.
Watermelon seeds
Watermelon seeds
7
:
2
Beechnuts
Beechnuts
Contains more Calcium +5300%
Contains more Iron +195.9%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Zinc +2744.4%
Contains more Manganese +20.4%
Contains more Potassium +56.9%
Contains less Sodium -61.6%
Equal in Copper - 0.67
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Beechnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 93% 0% 0% 90% 5% 10% 224% 175% 0%
Contains more Calcium +5300%
Contains more Iron +195.9%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Zinc +2744.4%
Contains more Manganese +20.4%
Contains more Potassium +56.9%
Contains less Sodium -61.6%
Equal in Copper - 0.67

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.
Watermelon seeds
Watermelon seeds
2
:
6
Beechnuts
Beechnuts
Contains more Vitamin B3 +304.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +155.9%
Contains more Vitamin B5 +167.3%
Contains more Vitamin B6 +668.5%
Contains more Folate +94.8%
Watermelon seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 48% 34% 67% 21% 21% 44% 0% 0%
Beechnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 52% 76% 86% 17% 56% 158% 85% 0% 0%
Contains more Vitamin B3 +304.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +155.9%
Contains more Vitamin B5 +167.3%
Contains more Vitamin B6 +668.5%
Contains more Folate +94.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
2
:
3
Beechnuts
Beechnuts
Contains more Protein +356.9%
Contains more Carbs +118.8%
Contains more Water +30.7%
Equal in Fats - 50
Equal in Other - 3.7
Watermelon seeds
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
Beechnuts
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 g
Contains more Protein +356.9%
Contains more Carbs +118.8%
Contains more Water +30.7%
Equal in Fats - 50
Equal in Other - 3.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
1
:
2
Beechnuts
Beechnuts
Contains more Polyunsaturated fat +39.8%
Contains less Saturated Fat -41.5%
Contains more Monounsaturated Fat +195.6%
Watermelon seeds
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
Beechnuts
12% 46% 42%
Saturated Fat: 5.719 g
Monounsaturated Fat: 21.892 g
Polyunsaturated fat: 20.089 g
Contains more Polyunsaturated fat +39.8%
Contains less Saturated Fat -41.5%
Contains more Monounsaturated Fat +195.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watermelon seeds Beechnuts Opinion
Net carbs 15.31g 33.5g Beechnuts
Protein 28.33g 6.2g Watermelon seeds
Fats 47.37g 50g Beechnuts
Carbs 15.31g 33.5g Beechnuts
Calories 557kcal 576kcal Beechnuts
Calcium 54mg 1mg Watermelon seeds
Iron 7.28mg 2.46mg Watermelon seeds
Magnesium 515mg 0mg Watermelon seeds
Phosphorus 755mg 0mg Watermelon seeds
Potassium 648mg 1017mg Beechnuts
Sodium 99mg 38mg Beechnuts
Zinc 10.24mg 0.36mg Watermelon seeds
Copper 0.686mg 0.67mg Watermelon seeds
Manganese 1.614mg 1.341mg Watermelon seeds
Vitamin C 0mg 15.5mg Beechnuts
Vitamin B1 0.19mg 0.304mg Beechnuts
Vitamin B2 0.145mg 0.371mg Beechnuts
Vitamin B3 3.55mg 0.877mg Watermelon seeds
Vitamin B5 0.346mg 0.925mg Beechnuts
Vitamin B6 0.089mg 0.684mg Beechnuts
Folate 58µg 113µg Beechnuts
Tryptophan 0.39mg 0.069mg Watermelon seeds
Threonine 1.112mg 0.221mg Watermelon seeds
Isoleucine 1.342mg 0.245mg Watermelon seeds
Leucine 2.149mg 0.367mg Watermelon seeds
Lysine 0.887mg 0.367mg Watermelon seeds
Methionine 0.834mg 0.146mg Watermelon seeds
Phenylalanine 2.031mg 0.262mg Watermelon seeds
Valine 1.556mg 0.346mg Watermelon seeds
Histidine 0.775mg 0.172mg Watermelon seeds
Saturated Fat 9.779g 5.719g Beechnuts
Monounsaturated Fat 7.407g 21.892g Beechnuts
Polyunsaturated fat 28.094g 20.089g Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon seeds Beechnuts
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Watermelon seeds
44%
Beechnuts
Minerals Daily Need Coverage Score
177%
Watermelon seeds
60%
Beechnuts

Comparison summary

Which food is richer in minerals?
Watermelon seeds
Watermelon seeds is relatively richer in minerals
Which food contains less Sodium?
Beechnuts
Beechnuts contains less Sodium (difference - 61mg)
Which food is lower in Saturated Fat?
Beechnuts
Beechnuts is lower in Saturated Fat (difference - 4.06g)
Which food is richer in vitamins?
Beechnuts
Beechnuts is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/nutrients
  2. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/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.