Watermelon seeds vs. Macadamia — In-Depth Nutrition Comparison
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A recap on differences between Watermelon seeds and Macadamia
- Watermelon seeds have more Magnesium, Zinc, Phosphorus, Iron, and Folate, however, Macadamia is higher in Manganese, Vitamin B1, Vitamin B6, and Vitamin B5.
- Macadamia covers your daily Manganese needs 109% more than Watermelon seeds.
- Macadamia contains 8 times less Zinc than Watermelon seeds. Watermelon seeds contain 10.24mg of Zinc, while Macadamia contains 1.3mg.
- Watermelon seeds have less Saturated Fat.
Food varieties used in this article are Seeds, watermelon seed kernels, dried and Nuts, macadamia nuts, raw.
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 | +296.2% |
| Contains more PotassiumPotassium | +76.1% |
| Contains more IronIron | +97.3% |
| Contains more ZincZinc | +687.7% |
| Contains more PhosphorusPhosphorus | +301.6% |
| Contains more CalciumCalcium | +57.4% |
| Contains more CopperCopper | +10.2% |
| Contains less SodiumSodium | -94.9% |
| Contains more ManganeseManganese | +155.9% |
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 B3Vitamin B3 | +43.6% |
| Contains more FolateFolate | +427.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +528.9% |
| Contains more Vitamin B2Vitamin B2 | +11.7% |
| Contains more Vitamin B5Vitamin B5 | +119.1% |
| Contains more Vitamin B6Vitamin B6 | +209% |
~equal in
Vitamin D
~0µg
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:
7.91 g
Fats:
75.77 g
Carbs:
13.82 g
Water:
1.36 g
Other:
1.14 g
| Contains more ProteinProtein | +258.2% |
| Contains more WaterWater | +271.3% |
| Contains more OtherOther | +245.6% |
| Contains more FatsFats | +60% |
~equal in
Carbs
~13.82g
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
12.061 g
Monounsaturated Fat:
Mono. Fat
58.877 g
Polyunsaturated fat:
Poly. Fat
1.502 g
| Contains less Sat. FatSaturated Fat | -18.9% |
| Contains more Poly. FatPolyunsaturated fat | +1770.4% |
| Contains more Mono. FatMonounsaturated Fat | +694.9% |
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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 557kcal | 718kcal |
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| Protein | 28.33g | 7.91g |
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| Fats | 47.37g | 75.77g |
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| Vitamin C | 0mg | 1.2mg |
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| Net carbs | 15.31g | 5.22g |
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| Carbs | 15.31g | 13.82g |
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| Magnesium | 515mg | 130mg |
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| Calcium | 54mg | 85mg |
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| Potassium | 648mg | 368mg |
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| Iron | 7.28mg | 3.69mg |
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| Sugar | 4.57g |
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| Fiber | 8.6g |
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| Copper | 0.686mg | 0.756mg |
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| Zinc | 10.24mg | 1.3mg |
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| Starch | 1.05g |
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| Phosphorus | 755mg | 188mg |
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| Sodium | 99mg | 5mg |
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| Vitamin E | 0.54mg |
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| Manganese | 1.614mg | 4.131mg |
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| Selenium | 3.6µg |
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| Vitamin B1 | 0.19mg | 1.195mg |
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| Vitamin B2 | 0.145mg | 0.162mg |
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| Vitamin B3 | 3.55mg | 2.473mg |
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| Vitamin B5 | 0.346mg | 0.758mg |
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| Vitamin B6 | 0.089mg | 0.275mg |
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| Folate | 58µg | 11µg |
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| Saturated Fat | 9.779g | 12.061g |
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| Monounsaturated Fat | 7.407g | 58.877g |
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| Polyunsaturated fat | 28.094g | 1.502g |
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| Tryptophan | 0.39mg | 0.067mg |
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| Threonine | 1.112mg | 0.37mg |
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| Isoleucine | 1.342mg | 0.314mg |
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| Leucine | 2.149mg | 0.602mg |
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| Lysine | 0.887mg | 0.018mg |
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| Methionine | 0.834mg | 0.023mg |
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| Phenylalanine | 2.031mg | 0.665mg |
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| Valine | 1.556mg | 0.363mg |
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| Histidine | 0.775mg | 0.195mg |
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| Fructose | 0.07g |
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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%
40%
Minerals Daily Need Coverage Score
177%
122%
Comparison summary
Which food is lower in Sugar?
Watermelon seeds is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated Fat?
Watermelon seeds is lower in Saturated Fat (difference - 2.282g)
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)
Which food contains less Sodium?
Macadamia contains less Sodium (difference - 94mg)
Which food is richer in vitamins?
Macadamia is relatively richer in vitamins
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.