Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

Differences between Watermelon seeds and Mixed nuts

  • Watermelon seeds have more Magnesium, Zinc, Iron, and Phosphorus, while Mixed nuts have more Vitamin B3, Copper, Vitamin B6, Manganese, Vitamin B5, and Calcium.
  • Watermelon seeds' daily need coverage for Magnesium is 68% higher.
  • Mixed nuts contain 3 times less Zinc than Watermelon seeds. Watermelon seeds contain 10.24mg of Zinc, while Mixed nuts contain 3.36mg.

The food types used in this comparison are Seeds, watermelon seed kernels, dried and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Watermelon seeds vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +124.9%
Contains more IronIron +178.9%
Contains more ZincZinc +204.8%
Contains more PhosphorusPhosphorus +65.6%
Contains more CalciumCalcium +116.7%
Contains more CopperCopper +32.2%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +26.4%
~equal in Potassium ~632mg

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 1.7% 0.18% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +35.2%
Contains more Vitamin B3Vitamin B3 +117.2%
Contains more Vitamin B5Vitamin B5 +229.5%
Contains more Vitamin B6Vitamin B6 +295.5%
Contains more FolateFolate +43.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.189mg
~equal in Vitamin B12 ~0µg

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more ProteinProtein +41.4%
Contains more WaterWater +142.8%
Contains more OtherOther +36.8%
Contains more FatsFats +13.9%
Contains more CarbsCarbs +37.5%

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
17% 55% 28%
Saturated Fat: Sat. Fat 8.711 g
Monounsaturated Fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains more Poly. FatPolyunsaturated fat +92.3%
Contains less Sat. FatSaturated Fat -10.9%
Contains more Mono. FatMonounsaturated Fat +284.6%

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 Mixed nuts
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Watermelon seeds Mixed nuts Opinion
Calories 557kcal 607kcal Mixed nuts
Protein 28.33g 20.04g Watermelon seeds
Fats 47.37g 53.95g Mixed nuts
Vitamin C 0mg 0.5mg Mixed nuts
Net carbs 15.31g 14.05g Watermelon seeds
Carbs 15.31g 21.05g Mixed nuts
Magnesium 515mg 229mg Watermelon seeds
Calcium 54mg 117mg Mixed nuts
Potassium 648mg 632mg Watermelon seeds
Iron 7.28mg 2.61mg Watermelon seeds
Sugar 4.15g Watermelon seeds
Fiber 7g Mixed nuts
Copper 0.686mg 0.907mg Mixed nuts
Zinc 10.24mg 3.36mg Watermelon seeds
Starch 4.2g Mixed nuts
Phosphorus 755mg 456mg Watermelon seeds
Sodium 99mg 5mg Mixed nuts
Vitamin A 0IU 3IU Mixed nuts
Vitamin E 7.82mg Mixed nuts
Manganese 1.614mg 2.04mg Mixed nuts
Selenium 33.9µg Mixed nuts
Vitamin B1 0.19mg 0.189mg Watermelon seeds
Vitamin B2 0.145mg 0.196mg Mixed nuts
Vitamin B3 3.55mg 7.709mg Mixed nuts
Vitamin B5 0.346mg 1.14mg Mixed nuts
Vitamin B6 0.089mg 0.352mg Mixed nuts
Vitamin K 5.7µg Mixed nuts
Folate 58µg 83µg Mixed nuts
Trans Fat 0.055g Watermelon seeds
Choline 52mg Mixed nuts
Saturated Fat 9.779g 8.711g Mixed nuts
Monounsaturated Fat 7.407g 28.488g Mixed nuts
Polyunsaturated fat 28.094g 14.612g Watermelon seeds
Tryptophan 0.39mg 0.22mg Watermelon seeds
Threonine 1.112mg 0.703mg Watermelon seeds
Isoleucine 1.342mg 0.826mg Watermelon seeds
Leucine 2.149mg 1.656mg Watermelon seeds
Lysine 0.887mg 0.782mg Watermelon seeds
Methionine 0.834mg 0.283mg Watermelon seeds
Phenylalanine 2.031mg 1.182mg Watermelon seeds
Valine 1.556mg 1.001mg Watermelon seeds
Histidine 0.775mg 0.572mg Watermelon seeds
Omega-3 - EPA 0.005g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts
Omega-6 - Eicosadienoic acid 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon seeds Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
18%
Watermelon seeds
50%
Mixed nuts
Minerals Daily Need Coverage Score
177%
Watermelon seeds
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 4.15g)
Which food is lower in glycemic index?
Watermelon seeds
Watermelon seeds is lower in glycemic index (difference - 24)
Which food is cheaper?
Watermelon seeds
Watermelon seeds is cheaper (difference - $3)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 94mg)
Which food is lower in Saturated Fat?
Mixed nuts
Mixed nuts is lower in Saturated Fat (difference - 1.068g)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.