Watermelon seeds vs. Hazelnut — In-Depth Nutrition Comparison
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The main differences between watermelon seeds and hazelnut
- Watermelon seeds have more magnesium, zinc, phosphorus, iron, and protein; however, hazelnut has more manganese, copper, vitamin B1, and vitamin B6.
- Daily need coverage for manganese for hazelnut is 198% higher.
- Hazelnut has 4 times less zinc than watermelon seeds. Watermelon seeds have 10.24mg of zinc, while hazelnut has 2.45mg.
- Hazelnut is lower in saturated fat.
Food types used in this article are Seeds, watermelon seed kernels, dried and Nuts, hazelnuts or filberts.
Infographic
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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.
| Contains more MagnesiumMagnesium | +216% |
| Contains more IronIron | +54.9% |
| Contains more ZincZinc | +318% |
| Contains more PhosphorusPhosphorus | +160.3% |
| Contains more CalciumCalcium | +111.1% |
| Contains more CopperCopper | +151.5% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +282.6% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin B2Vitamin B2 | +28.3% |
| Contains more Vitamin B3Vitamin B3 | +97.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +238.4% |
| Contains more Vitamin B5Vitamin B5 | +165.3% |
| Contains more Vitamin B6Vitamin B6 | +532.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +94.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.614mg | 6.175mg | 198% |
| Polyunsaturated fat | 28.094g | 7.92g | 134% |
| Copper | 0.686mg | 1.725mg | 115% |
| Vitamin E | 15.03mg | 100% | |
| Monounsaturated fat | 7.407g | 45.652g | 96% |
| Magnesium | 515mg | 163mg | 84% |
| Zinc | 10.24mg | 2.45mg | 71% |
| Phosphorus | 755mg | 290mg | 66% |
| Fiber | 9.7g | 39% | |
| Vitamin B1 | 0.19mg | 0.643mg | 38% |
| Vitamin B6 | 0.089mg | 0.563mg | 36% |
| Iron | 7.28mg | 4.7mg | 32% |
| Protein | 28.33g | 14.95g | 27% |
| Saturated fat | 9.779g | 4.464g | 24% |
| Fats | 47.37g | 60.75g | 21% |
| Folate | 58µg | 113µg | 14% |
| Vitamin K | 14.2µg | 12% | |
| Vitamin B3 | 3.55mg | 1.8mg | 11% |
| Vitamin B5 | 0.346mg | 0.918mg | 11% |
| Choline | 45.6mg | 8% | |
| Vitamin C | 0mg | 6.3mg | 7% |
| Calcium | 54mg | 114mg | 6% |
| Calories | 557kcal | 628kcal | 4% |
| Sodium | 99mg | 0mg | 4% |
| Selenium | 2.4µg | 4% | |
| Vitamin B2 | 0.145mg | 0.113mg | 2% |
| Potassium | 648mg | 680mg | 1% |
| Protein per 100 calories | 5.1g | 2.4g | N/A |
| Calories per 10 g protein | 197kcal | 420kcal | N/A |
| Weight per 100 calories | 18g | 16g | N/A |
| Unsaturated / Saturated Fat ratio | 3.6 | 12 | N/A |
| Net carbs | 15.31g | 7g | N/A |
| Carbs | 15.31g | 16.7g | 0% |
| Sugar | 4.34g | N/A | |
| Starch | 0.48g | 0% | |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.39mg | 0.193mg | 0% |
| Threonine | 1.112mg | 0.497mg | 0% |
| Isoleucine | 1.342mg | 0.545mg | 0% |
| Leucine | 2.149mg | 1.063mg | 0% |
| Lysine | 0.887mg | 0.42mg | 0% |
| Methionine | 0.834mg | 0.221mg | 0% |
| Phenylalanine | 2.031mg | 0.663mg | 0% |
| Valine | 1.556mg | 0.701mg | 0% |
| Histidine | 0.775mg | 0.432mg | 0% |
| Fructose | 0.07g | 0% |
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:
14.95 g
Fats:
60.75 g
Carbs:
16.7 g
Water:
5.31 g
Other:
2.29 g
| Contains more ProteinProtein | +89.5% |
| Contains more FatsFats | +28.2% |
~equal in
Carbs
~16.7g
~equal in
Water
~5.31g
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
4.464 g
Monounsaturated fat:
Mono. Fat
45.652 g
Polyunsaturated fat:
Poly. Fat
7.92 g
| Contains more Poly. FatPolyunsaturated fat | +254.7% |
| Contains less Sat. FatSaturated fat | -54.4% |
| Contains more Mono. FatMonounsaturated fat | +516.3% |
