Watermelon seeds vs. Pistachio — In-Depth Nutrition Comparison
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A recap on differences between watermelon seeds and pistachios
- Watermelon seeds have more magnesium, zinc, iron, phosphorus, manganese, and vitamin B3; however, pistachios are higher in vitamin B6, copper, and vitamin B1.
- Pistachios cover your daily vitamin B6 needs 124% more than watermelon seeds.
- Pistachios contain 5 times less zinc than watermelon seeds. Watermelon seeds contain 10.24mg of zinc, while pistachios contain 2.2mg.
- Pistachios have less saturated fat.
Food varieties used in this article are Seeds, watermelon seed kernels, dried and Nuts, pistachio 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 | +325.6% |
| Contains more IronIron | +85.7% |
| Contains more ZincZinc | +365.5% |
| Contains more PhosphorusPhosphorus | +54.1% |
| Contains more ManganeseManganese | +34.5% |
| Contains more CalciumCalcium | +94.4% |
| Contains more PotassiumPotassium | +58.2% |
| Contains more CopperCopper | +89.5% |
| Contains less SodiumSodium | -99% |
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 | +173.1% |
| Contains more FolateFolate | +13.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +357.9% |
| Contains more Vitamin B2Vitamin B2 | +10.3% |
| Contains more Vitamin B5Vitamin B5 | +50.3% |
| Contains more Vitamin B6Vitamin B6 | +1810.1% |
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:
20.16 g
Fats:
45.32 g
Carbs:
27.17 g
Water:
4.37 g
Other:
2.98 g
| Contains more ProteinProtein | +40.5% |
| Contains more WaterWater | +15.6% |
| Contains more OtherOther | +32.2% |
| Contains more CarbsCarbs | +77.5% |
~equal in
Fats
~45.32g
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
5.907 g
Monounsaturated fat:
Mono. Fat
23.257 g
Polyunsaturated fat:
Poly. Fat
14.38 g
| Contains more Poly. FatPolyunsaturated fat | +95.4% |
| Contains less Sat. FatSaturated fat | -39.6% |
| Contains more Mono. FatMonounsaturated fat | +214% |
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 Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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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 | |
|
DV% diff. |
| Vitamin B6 | 0.089mg | 1.7mg | 124% |
| Magnesium | 515mg | 121mg | 94% |
| Polyunsaturated fat | 28.094g | 14.38g | 91% |
| Zinc | 10.24mg | 2.2mg | 73% |
| Copper | 0.686mg | 1.3mg | 68% |
| Vitamin B1 | 0.19mg | 0.87mg | 57% |
| Iron | 7.28mg | 3.92mg | 42% |
| Fiber | 10.6g | 42% | |
| Monounsaturated fat | 7.407g | 23.257g | 40% |
| Phosphorus | 755mg | 490mg | 38% |
| Vitamin E | 2.86mg | 19% | |
| Manganese | 1.614mg | 1.2mg | 18% |
| Saturated fat | 9.779g | 5.907g | 18% |
| Protein | 28.33g | 20.16g | 16% |
| Vitamin B3 | 3.55mg | 1.3mg | 14% |
| Selenium | 7µg | 13% | |
| Potassium | 648mg | 1025mg | 11% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Calcium | 54mg | 105mg | 5% |
| Sodium | 99mg | 1mg | 4% |
| Carbs | 15.31g | 27.17g | 4% |
| Vitamin A | 0µg | 26µg | 3% |
| Vitamin B5 | 0.346mg | 0.52mg | 3% |
| Fats | 47.37g | 45.32g | 3% |
| Folate | 58µg | 51µg | 2% |
| Starch | 1.67g | 1% | |
| Vitamin B2 | 0.145mg | 0.16mg | 1% |
| Calories | 557kcal | 560kcal | 0% |
| Net carbs | 15.31g | 16.57g | N/A |
| Sugar | 7.66g | N/A | |
| Tryptophan | 0.39mg | 0.251mg | 0% |
| Threonine | 1.112mg | 0.684mg | 0% |
| Isoleucine | 1.342mg | 0.917mg | 0% |
| Leucine | 2.149mg | 1.604mg | 0% |
| Lysine | 0.887mg | 1.138mg | 0% |
| Methionine | 0.834mg | 0.36mg | 0% |
| Phenylalanine | 2.031mg | 1.092mg | 0% |
| Valine | 1.556mg | 1.249mg | 0% |
| Histidine | 0.775mg | 0.512mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-6 - Linoleic acid | 14.091g | 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%
63%
Minerals Daily Need Coverage Score
177%
125%
Comparison summary
Which food is lower in Sugar?
Watermelon seeds is lower in Sugar (difference - 7.66g)
Which food is lower in glycemic index?
Watermelon seeds is lower in glycemic index (difference - 28)
Which food is cheaper?
Watermelon seeds is cheaper (difference - $2.6)
Which food contains less Sodium?
Pistachio contains less Sodium (difference - 98mg)
Which food is lower in Saturated fat?
Pistachio is lower in Saturated fat (difference - 3.872g)
Which food is richer in vitamins?
Pistachio 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.