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

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Differences between watermelon seeds and ginkgo nuts

  • Watermelon seeds have more magnesium, phosphorus, zinc, iron, manganese, and copper, while ginkgo nuts have more vitamin B6, vitamin C, and vitamin B3.
  • Watermelon seeds' daily need coverage for magnesium is 116% higher.
  • Ginkgo nuts contain 31 times less saturated fat than watermelon seeds. Watermelon seeds contain 9.779g of saturated fat, while ginkgo nuts contain 0.319g.

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

Infographic

Watermelon seeds vs Ginkgo nuts 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 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 19% 0.6% 45% 38% 91% 9.3% 53% 0.91% 15% 0%
Contains more MagnesiumMagnesium +1807.4%
Contains more CalciumCalcium +2600%
Contains more PotassiumPotassium +27.1%
Contains more IronIron +628%
Contains more CopperCopper +150.4%
Contains more ZincZinc +2911.8%
Contains more PhosphorusPhosphorus +508.9%
Contains more ManganeseManganese +1328.3%
Contains less SodiumSodium -92.9%
~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 50% 9.3% 0% 0% 55% 21% 113% 9.6% 76% 0% 0% 41% 0%
Contains more Vitamin B2Vitamin B2 +61.1%
Contains more Vitamin B5Vitamin B5 +116.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +15.8%
Contains more Vitamin B3Vitamin B3 +69%
Contains more Vitamin B6Vitamin B6 +268.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~54µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Watermelon seeds Ginkgo nuts DV% diff.
Polyunsaturated fat 28.094g 0.618g 183%
Magnesium 515mg 27mg 116%
Zinc 10.24mg 0.34mg 90%
Phosphorus 755mg 124mg 90%
Iron 7.28mg 1mg 79%
Fats 47.37g 1.68g 70%
Manganese 1.614mg 0.113mg 65%
Protein 28.33g 4.32g 48%
Copper 0.686mg 0.274mg 46%
Saturated fat 9.779g 0.319g 43%
Calories 557kcal 182kcal 19%
Vitamin B6 0.089mg 0.328mg 18%
Monounsaturated fat 7.407g 0.619g 17%
Vitamin C 0mg 15mg 17%
Vitamin B3 3.55mg 6mg 15%
Carbs 15.31g 37.6g 7%
Calcium 54mg 2mg 5%
Vitamin B5 0.346mg 0.16mg 4%
Vitamin B2 0.145mg 0.09mg 4%
Sodium 99mg 7mg 4%
Potassium 648mg 510mg 4%
Vitamin B1 0.19mg 0.22mg 3%
Vitamin A 0µg 28µg 3%
Folate 58µg 54µg 1%
Net carbs 15.31g 37.6g N/A
Tryptophan 0.39mg 0.071mg 0%
Threonine 1.112mg 0.268mg 0%
Isoleucine 1.342mg 0.209mg 0%
Leucine 2.149mg 0.316mg 0%
Lysine 0.887mg 0.206mg 0%
Methionine 0.834mg 0.055mg 0%
Phenylalanine 2.031mg 0.171mg 0%
Valine 1.556mg 0.283mg 0%
Histidine 0.775mg 0.102mg 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
4% 2% 38% 55%
Protein: 4.32 g
Fats: 1.68 g
Carbs: 37.6 g
Water: 55.2 g
Other: 1.2 g
Contains more ProteinProtein +555.8%
Contains more FatsFats +2719.6%
Contains more OtherOther +228.3%
Contains more CarbsCarbs +145.6%
Contains more WaterWater +993.1%

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
21% 40% 40%
Saturated fat: Sat. Fat 0.319 g
Monounsaturated fat: Mono. Fat 0.619 g
Polyunsaturated fat: Poly. Fat 0.618 g
Contains more Mono. FatMonounsaturated fat +1096.6%
Contains more Poly. FatPolyunsaturated fat +4446%
Contains less Sat. FatSaturated fat -96.7%

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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. Ginkgo nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170584/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.