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  6. Watermelon seeds vs. Hickory nut

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, protein, and vitamin B3; however, hickory nut have more manganese, vitamin B1, vitamin B5, and fats.
  • 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.

Food types used in this article are Seeds, watermelon seed kernels, dried and Nuts, hickorynuts, dried.

Infographic

Watermelon seeds vs Hickory nut infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 124% 18% 38% 80% 246% 118% 144% 0.13% 601% 44%
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%
Contains more SeleniumSelenium +∞%
~equal in Copper ~0.738mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 48% 33% 67% 21% 21% 0% 0% 44%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6.7% 0% 2.3% 0% 217% 30% 17% 105% 44% 0% 0% 30%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B2 ~0.131mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Watermelon seeds Hickory nut 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%
Fats 47.37g 64.37g 26%
Fiber 6.4g 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%
Calories 557kcal 657kcal 5%
Folate 58µg 40µg 5%
Sodium 99mg 1mg 4%
Vitamin C 0mg 2mg 2%
Carbs 15.31g 18.25g 1%
Calcium 54mg 61mg 1%
Vitamin A 0µg 7µg 1%
Vitamin B2 0.145mg 0.131mg 1%
Protein per 100 calories 5.1g 1.9g N/A
Calories per 10 g protein 197kcal 517kcal N/A
Weight per 100 calories 18g 15g N/A
Unsaturated / Saturated Fat ratio 3.6 7.7 N/A
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
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
13% 64% 18% 3% 2%
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 FatsFats +35.9%
Contains more CarbsCarbs +19.2%

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
11% 53% 36%
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%

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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. Hickory nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170177/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.