Watermelon seeds vs. Macadamia — In-Depth Nutrition Comparison

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A recap on the differences between watermelon seeds and macadamia

Watermelon seeds have more magnesium, zinc, phosphorus, protein, iron, and folate; however, macadamia is higher in manganese, vitamin B1, fats, and vitamin B6.
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.

Food varieties used in this article are Seeds, watermelon seed kernels, dried and Nuts, macadamia nuts, raw.

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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.

Watermelon seeds

Macadamia

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%
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.

Watermelon seeds

Macadamia

Contains more Vitamin B3Vitamin B3	+43.6%
Contains more FolateFolate	+427.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
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

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	28.094g	1.502g	177%
Monounsaturated fat	7.407g	58.877g	129%
Manganese	1.614mg	4.131mg	109%
Magnesium	515mg	130mg	92%
Vitamin B1	0.19mg	1.195mg	84%
Zinc	10.24mg	1.3mg	81%
Phosphorus	755mg	188mg	81%
Iron	7.28mg	3.69mg	45%
Fats	47.37g	75.77g	44%
Protein	28.33g	7.91g	41%
Fiber		8.6g	34%
Vitamin B6	0.089mg	0.275mg	14%
Folate	58µg	11µg	12%
Saturated fat	9.779g	12.061g	10%
Calories	557kcal	718kcal	8%
Potassium	648mg	368mg	8%
Copper	0.686mg	0.756mg	8%
Vitamin B5	0.346mg	0.758mg	8%
Selenium		3.6µg	7%
Vitamin B3	3.55mg	2.473mg	7%
Sodium	99mg	5mg	4%
Vitamin E		0.54mg	4%
Calcium	54mg	85mg	3%
Vitamin C	0mg	1.2mg	1%
Vitamin B2	0.145mg	0.162mg	1%
Protein per 100 calories	5.1g	1.1g	N/A
Calories per 10 g protein	197kcal	908kcal	N/A
Weight per 100 calories	18g	14g	N/A
Unsaturated / Saturated Fat ratio	3.6	5	N/A
Net carbs	15.31g	5.22g	N/A
Carbs	15.31g	13.82g	0%
Sugar		4.57g	N/A
Starch		1.05g	0%
Tryptophan	0.39mg	0.067mg	0%
Threonine	1.112mg	0.37mg	0%
Isoleucine	1.342mg	0.314mg	0%
Leucine	2.149mg	0.602mg	0%
Lysine	0.887mg	0.018mg	0%
Methionine	0.834mg	0.023mg	0%
Phenylalanine	2.031mg	0.665mg	0%
Valine	1.556mg	0.363mg	0%
Histidine	0.775mg	0.195mg	0%
Fructose		0.07g	0%