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
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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 | +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% |
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 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% |
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:
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
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
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
27%
Minerals Daily Need Coverage Score
177%
1208%
Comparison summary
Which food is lower in Sugar?
Watermelon seeds is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated fat?
Watermelon seeds is lower in Saturated fat (difference - 6.355g)
Which food is lower in glycemic index?
Watermelon seeds is lower in glycemic index (difference - 10)
Which food is cheaper?
Watermelon seeds is cheaper (difference - $3.4)
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 96mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.