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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 is 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 90% 92% 223% 9.8% 0% 5% 175% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +5300%
Contains more IronIron +195.9%
Contains more ZincZinc +2744.4%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +20.4%
Contains more PotassiumPotassium +56.9%
Contains less SodiumSodium -61.6%
~equal in Copper ~0.67mg
~equal in Selenium ~µg

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 0% 0% 0% 0% 48% 33% 67% 21% 21% 0% 0% 44% 0%
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 52% 0% 0% 0% 76% 86% 16% 56% 158% 0% 0% 85% 0%
Contains more Vitamin B3Vitamin B3 +304.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +155.9%
Contains more Vitamin B5Vitamin B5 +167.3%
Contains more Vitamin B6Vitamin B6 +668.5%
Contains more FolateFolate +94.8%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Watermelon seeds Beechnuts DV% diff.
Magnesium 515mg 0mg 123%
Phosphorus 755mg 0mg 108%
Zinc 10.24mg 0.36mg 90%
Iron 7.28mg 2.46mg 60%
Polyunsaturated fat 28.094g 20.089g 53%
Vitamin B6 0.089mg 0.684mg 46%
Protein 28.33g 6.2g 44%
Monounsaturated fat 7.407g 21.892g 36%
Saturated fat 9.779g 5.719g 18%
Vitamin B3 3.55mg 0.877mg 17%
Vitamin C 0mg 15.5mg 17%
Vitamin B2 0.145mg 0.371mg 17%
Folate 58µg 113µg 14%
Manganese 1.614mg 1.341mg 12%
Vitamin B5 0.346mg 0.925mg 12%
Potassium 648mg 1017mg 11%
Vitamin B1 0.19mg 0.304mg 10%
Carbs 15.31g 33.5g 6%
Calcium 54mg 1mg 5%
Fats 47.37g 50g 4%
Sodium 99mg 38mg 3%
Copper 0.686mg 0.67mg 2%
Calories 557kcal 576kcal 1%
Net carbs 15.31g 33.5g N/A
Tryptophan 0.39mg 0.069mg 0%
Threonine 1.112mg 0.221mg 0%
Isoleucine 1.342mg 0.245mg 0%
Leucine 2.149mg 0.367mg 0%
Lysine 0.887mg 0.367mg 0%
Methionine 0.834mg 0.146mg 0%
Phenylalanine 2.031mg 0.262mg 0%
Valine 1.556mg 0.346mg 0%
Histidine 0.775mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +356.9%
Contains more CarbsCarbs +118.8%
Contains more WaterWater +30.7%
~equal in Fats ~50g
~equal in Other ~3.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 16% 62%
Saturated fat: Sat. Fat 9.779 g
Monounsaturated fat: Mono. Fat 7.407 g
Polyunsaturated fat: Poly. Fat 28.094 g
12% 46% 42%
Saturated fat: Sat. Fat 5.719 g
Monounsaturated fat: Mono. Fat 21.892 g
Polyunsaturated fat: Poly. Fat 20.089 g
Contains more Poly. FatPolyunsaturated fat +39.8%
Contains less Sat. FatSaturated fat -41.5%
Contains more Mono. FatMonounsaturated fat +195.6%

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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. 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.