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  6. Watermelon seeds vs. Brazil nut

Watermelon seeds vs. Brazil nut — In-Depth Nutrition Comparison

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Important differences between watermelon seeds and brazil nut

  • Watermelon seeds have more iron, zinc, magnesium, vitamin B3, manganese, and folate; however, brazil nut has more copper, vitamin B1, and calcium.
  • Brazil nut's daily need coverage for copper is 117% more.
  • Watermelon seeds have 12 times more vitamin B3 than brazil nut. Watermelon seeds have 3.55mg of vitamin B3, while brazil nut has 0.295mg.
  • Watermelon seeds are lower in saturated fat.

The food varieties used in the comparison are Seeds, watermelon seed kernels, dried and Nuts, brazilnuts, dried, unblanched.

Infographic

Watermelon seeds vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +37%
Contains more IronIron +199.6%
Contains more ZincZinc +152.2%
Contains more ManganeseManganese +32%
Contains more CalciumCalcium +196.3%
Contains more CopperCopper +154.1%
Contains less SodiumSodium -97%
~equal in Potassium ~659mg
~equal in Phosphorus ~725mg

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin B2Vitamin B2 +314.3%
Contains more Vitamin B3Vitamin B3 +1103.4%
Contains more Vitamin B5Vitamin B5 +88%
Contains more FolateFolate +163.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +224.7%
Contains more Vitamin B6Vitamin B6 +13.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Watermelon seeds Brazil nut DV% diff.
Selenium 1917µg 3485%
Copper 0.686mg 1.743mg 117%
Iron 7.28mg 2.43mg 61%
Zinc 10.24mg 4.06mg 56%
Monounsaturated fat 7.407g 23.879g 41%
Vitamin E 5.65mg 38%
Vitamin B1 0.19mg 0.617mg 36%
Magnesium 515mg 376mg 33%
Fats 47.37g 67.1g 30%
Fiber 7.5g 30%
Saturated fat 9.779g 16.134g 29%
Protein 28.33g 14.32g 28%
Polyunsaturated fat 28.094g 24.399g 25%
Vitamin B3 3.55mg 0.295mg 20%
Manganese 1.614mg 1.223mg 17%
Calcium 54mg 160mg 11%
Folate 58µg 22µg 9%
Vitamin B2 0.145mg 0.035mg 8%
Choline 28.8mg 5%
Calories 557kcal 659kcal 5%
Sodium 99mg 3mg 4%
Phosphorus 755mg 725mg 4%
Vitamin B5 0.346mg 0.184mg 3%
Vitamin B6 0.089mg 0.101mg 1%
Carbs 15.31g 11.74g 1%
Vitamin C 0mg 0.7mg 1%
Net carbs 15.31g 4.24g N/A
Potassium 648mg 659mg 0%
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.39mg 0.135mg 0%
Threonine 1.112mg 0.365mg 0%
Isoleucine 1.342mg 0.518mg 0%
Leucine 2.149mg 1.19mg 0%
Lysine 0.887mg 0.49mg 0%
Methionine 0.834mg 1.124mg 0%
Phenylalanine 2.031mg 0.639mg 0%
Valine 1.556mg 0.76mg 0%
Histidine 0.775mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +97.8%
Contains more CarbsCarbs +30.4%
Contains more WaterWater +47.7%
Contains more OtherOther +15.2%
Contains more FatsFats +41.7%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -39.4%
Contains more Poly. FatPolyunsaturated fat +15.1%
Contains more Mono. FatMonounsaturated fat +222.4%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.