Watermelon seeds vs. Peanut — In-Depth Nutrition Comparison

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Differences between watermelon seeds and peanuts

Watermelon seeds have more magnesium, zinc, phosphorus, and iron, while peanuts have more vitamin B3, copper, folate, vitamin B1, vitamin B5, and vitamin B6.
Watermelon seeds' daily need coverage for magnesium is 83% higher.
Peanuts contain 3 times less zinc than watermelon seeds. Watermelon seeds contain 10.24mg of zinc, while peanuts contain 3.27mg.

The food types used in this comparison are Seeds, watermelon seed kernels, dried and Peanuts, all types, 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

Peanut

Contains more MagnesiumMagnesium	+206.5%
Contains more IronIron	+59%
Contains more ZincZinc	+213.1%
Contains more PhosphorusPhosphorus	+100.8%

Contains more CalciumCalcium	+70.4%
Contains more CopperCopper	+66.8%
Contains less SodiumSodium	-81.8%
Contains more ManganeseManganese	+19.8%
Contains more SeleniumSelenium	+∞%

~equal in Potassium ~705mg

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

Peanut

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+236.8%
Contains more Vitamin B3Vitamin B3	+239.9%
Contains more Vitamin B5Vitamin B5	+410.7%
Contains more Vitamin B6Vitamin B6	+291%
Contains more FolateFolate	+313.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.135mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	28.094g	15.558g	84%
Magnesium	515mg	168mg	83%
Zinc	10.24mg	3.27mg	63%
Vitamin E		8.33mg	56%
Phosphorus	755mg	376mg	54%
Vitamin B3	3.55mg	12.066mg	53%
Copper	0.686mg	1.144mg	51%
Folate	58µg	240µg	46%
Monounsaturated fat	7.407g	24.426g	43%
Vitamin B1	0.19mg	0.64mg	38%
Iron	7.28mg	4.58mg	34%
Fiber		8.5g	34%
Vitamin B5	0.346mg	1.767mg	28%
Vitamin B6	0.089mg	0.348mg	20%
Saturated fat	9.779g	6.279g	16%
Manganese	1.614mg	1.934mg	14%
Selenium		7.2µg	13%
Choline		52.5mg	10%
Protein	28.33g	25.8g	5%
Calcium	54mg	92mg	4%
Sodium	99mg	18mg	4%
Fats	47.37g	49.24g	3%
Potassium	648mg	705mg	2%
Calories	557kcal	567kcal	1%
Vitamin B2	0.145mg	0.135mg	1%
Protein per 100 calories	5.1g	4.6g	N/A
Calories per 10 g protein	197kcal	220kcal	N/A
Weight per 100 calories	18g	18g	N/A
Unsaturated / Saturated Fat ratio	3.6	6.4	N/A
Net carbs	15.31g	7.63g	N/A
Carbs	15.31g	16.13g	0%
Sugar		4.72g	N/A
Tryptophan	0.39mg	0.25mg	0%
Threonine	1.112mg	0.883mg	0%
Isoleucine	1.342mg	0.907mg	0%
Leucine	2.149mg	1.672mg	0%
Lysine	0.887mg	0.926mg	0%
Methionine	0.834mg	0.317mg	0%
Phenylalanine	2.031mg	1.377mg	0%
Valine	1.556mg	1.082mg	0%
Histidine	0.775mg	0.652mg	0%