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  6. Watermelon seeds vs. Mixed nuts

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

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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
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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 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% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +∞%
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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.189mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watermelon seeds Mixed nuts DV% diff.
Polyunsaturated fat 28.094g 14.612g 90%
Magnesium 515mg 229mg 68%
Zinc 10.24mg 3.36mg 63%
Selenium 33.9µg 62%
Iron 7.28mg 2.61mg 58%
Monounsaturated fat 7.407g 28.488g 53%
Vitamin E 7.82mg 52%
Phosphorus 755mg 456mg 43%
Fiber 7g 28%
Vitamin B3 3.55mg 7.709mg 26%
Copper 0.686mg 0.907mg 25%
Vitamin B6 0.089mg 0.352mg 20%
Manganese 1.614mg 2.04mg 19%
Protein 28.33g 20.04g 17%
Vitamin B5 0.346mg 1.14mg 16%
Fats 47.37g 53.95g 10%
Choline 52mg 9%
Folate 58µg 83µg 6%
Calcium 54mg 117mg 6%
Vitamin K 5.7µg 5%
Saturated fat 9.779g 8.711g 5%
Sodium 99mg 5mg 4%
Vitamin B2 0.145mg 0.196mg 4%
Calories 557kcal 607kcal 3%
Starch 4.2g 2%
Carbs 15.31g 21.05g 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 15.31g 14.05g N/A
Potassium 648mg 632mg 0%
Sugar 4.15g N/A
Vitamin B1 0.19mg 0.189mg 0%
Trans fat 0.055g N/A
Tryptophan 0.39mg 0.22mg 0%
Threonine 1.112mg 0.703mg 0%
Isoleucine 1.342mg 0.826mg 0%
Leucine 2.149mg 1.656mg 0%
Lysine 0.887mg 0.782mg 0%
Methionine 0.834mg 0.283mg 0%
Phenylalanine 2.031mg 1.182mg 0%
Valine 1.556mg 1.001mg 0%
Histidine 0.775mg 0.572mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

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%

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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. 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.