Watermelon seeds vs. Hickory nut — In-Depth Nutrition Comparison
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The main differences between watermelon seeds and hickory nut
- Watermelon seeds have more magnesium, iron, phosphorus, zinc, and vitamin B3; however, hickory nut have more manganese, vitamin B1, vitamin B5, and vitamin B6.
- Daily need coverage for manganese for hickory nut is 130% higher.
- Hickory nut have 4 times less vitamin B3 than watermelon seeds. Watermelon seeds have 3.55mg of vitamin B3, while hickory nut have 0.907mg.
- Hickory nut are lower in saturated fat.
Food types used in this article are Seeds, watermelon seed kernels, dried and Nuts, hickorynuts, 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 MagnesiumMagnesium | +197.7% |
| Contains more PotassiumPotassium | +48.6% |
| Contains more IronIron | +243.4% |
| Contains more ZincZinc | +137.6% |
| Contains more PhosphorusPhosphorus | +124.7% |
| Contains more CalciumCalcium | +13% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +185.6% |
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 B3Vitamin B3 | +291.4% |
| Contains more FolateFolate | +45% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +356.3% |
| Contains more Vitamin B5Vitamin B5 | +404.6% |
| Contains more Vitamin B6Vitamin B6 | +115.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.614mg | 4.61mg | 130% |
| Magnesium | 515mg | 173mg | 81% |
| Iron | 7.28mg | 2.12mg | 65% |
| Monounsaturated fat | 7.407g | 32.611g | 63% |
| Phosphorus | 755mg | 336mg | 60% |
| Vitamin B1 | 0.19mg | 0.867mg | 56% |
| Zinc | 10.24mg | 4.31mg | 54% |
| Polyunsaturated fat | 28.094g | 21.886g | 41% |
| Protein | 28.33g | 12.72g | 31% |
| Vitamin B5 | 0.346mg | 1.746mg | 28% |
| Fiber | 6.4g | 26% | |
| Fats | 47.37g | 64.37g | 26% |
| Vitamin B3 | 3.55mg | 0.907mg | 17% |
| Selenium | 8.1µg | 15% | |
| Saturated fat | 9.779g | 7.038g | 12% |
| Vitamin B6 | 0.089mg | 0.192mg | 8% |
| Potassium | 648mg | 436mg | 6% |
| Copper | 0.686mg | 0.738mg | 6% |
| Folate | 58µg | 40µg | 5% |
| Calories | 557kcal | 657kcal | 5% |
| Sodium | 99mg | 1mg | 4% |
| Vitamin C | 0mg | 2mg | 2% |
| Vitamin B2 | 0.145mg | 0.131mg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Calcium | 54mg | 61mg | 1% |
| Carbs | 15.31g | 18.25g | 1% |
| Net carbs | 15.31g | 11.85g | N/A |
| Tryptophan | 0.39mg | 0.139mg | 0% |
| Threonine | 1.112mg | 0.422mg | 0% |
| Isoleucine | 1.342mg | 0.576mg | 0% |
| Leucine | 2.149mg | 1.027mg | 0% |
| Lysine | 0.887mg | 0.497mg | 0% |
| Methionine | 0.834mg | 0.3mg | 0% |
| Phenylalanine | 2.031mg | 0.713mg | 0% |
| Valine | 1.556mg | 0.73mg | 0% |
| Histidine | 0.775mg | 0.389mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
28.33 g
Fats:
47.37 g
Carbs:
15.31 g
Water:
5.05 g
Other:
3.94 g
Protein:
12.72 g
Fats:
64.37 g
Carbs:
18.25 g
Water:
2.65 g
Other:
2.01 g
| Contains more ProteinProtein | +122.7% |
| Contains more WaterWater | +90.6% |
| Contains more OtherOther | +96% |
| Contains more FatsFats | +35.9% |
| Contains more CarbsCarbs | +19.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.779 g
Monounsaturated fat:
Mono. Fat
7.407 g
Polyunsaturated fat:
Poly. Fat
28.094 g
Saturated fat:
Sat. Fat
7.038 g
Monounsaturated fat:
Mono. Fat
32.611 g
Polyunsaturated fat:
Poly. Fat
21.886 g
| Contains more Poly. FatPolyunsaturated fat | +28.4% |
| Contains less Sat. FatSaturated fat | -28% |
| Contains more Mono. FatMonounsaturated fat | +340.3% |
