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  6. Watermelon seeds vs. Pistachio

Watermelon seeds vs. Pistachio — In-Depth Nutrition Comparison

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A recap on the 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

Watermelon seeds vs Pistachio infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 368% 16% 57% 273% 229% 279% 324% 13% 211% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 48% 33% 67% 21% 21% 0% 0% 44% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Watermelon seeds Pistachio 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 47% 15% 5% 4%
Protein: 28.33 g
Fats: 47.37 g
Carbs: 15.31 g
Water: 5.05 g
Other: 3.94 g
20% 45% 27% 4% 3%
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
22% 16% 62%
Saturated fat: Sat. Fat 9.779 g
Monounsaturated fat: Mono. Fat 7.407 g
Polyunsaturated fat: Poly. Fat 28.094 g
14% 53% 33%
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%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/nutrients
  2. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.