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Watermelon seeds vs. Pecan — In-Depth Nutrition Comparison

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What are the main differences between Watermelon seeds and Pecan?

  • Watermelon seeds are richer in Magnesium, Phosphorus, Iron, Zinc, and Vitamin B3, yet Pecan is richer in Manganese, Copper, Vitamin B1, and Vitamin B5.
  • Pecan's daily need coverage for Manganese is 125% higher.
  • Watermelon seeds have 4 times more Magnesium than Pecan. Watermelon seeds have 515mg of Magnesium, while Pecan has 121mg.
  • Pecan contains less Saturated Fat.

We used Seeds, watermelon seed kernels, dried and Nuts, pecans types in this comparison.

Infographic

Watermelon seeds vs Pecan 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 Iron +187.7%
Contains more Magnesium +325.6%
Contains more Phosphorus +172.6%
Contains more Potassium +58%
Contains more Zinc +126%
Contains more Calcium +29.6%
Contains less Sodium -100%
Contains more Copper +74.9%
Contains more Manganese +178.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Contains more Iron +187.7%
Contains more Magnesium +325.6%
Contains more Phosphorus +172.6%
Contains more Potassium +58%
Contains more Zinc +126%
Contains more Calcium +29.6%
Contains less Sodium -100%
Contains more Copper +74.9%
Contains more Manganese +178.8%

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.
:
8
Pecan
Contains more Vitamin B2 +11.5%
Contains more Vitamin B3 +204.2%
Contains more Folate +163.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +247.4%
Contains more Vitamin B5 +149.4%
Contains more Vitamin B6 +136%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 48% 34% 67% 21% 21% 44% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 23% 9%
Contains more Vitamin B2 +11.5%
Contains more Vitamin B3 +204.2%
Contains more Folate +163.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +247.4%
Contains more Vitamin B5 +149.4%
Contains more Vitamin B6 +136%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +208.9%
Contains more Carbs +10.5%
Contains more Water +43.5%
Contains more Other +166.2%
Contains more Fats +51.9%
Equal in Carbs - 13.86
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
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more Protein +208.9%
Contains more Carbs +10.5%
Contains more Water +43.5%
Contains more Other +166.2%
Contains more Fats +51.9%
Equal in Carbs - 13.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +30%
Contains less Saturated Fat -36.8%
Contains more Monounsaturated Fat +450.8%
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Contains more Polyunsaturated fat +30%
Contains less Saturated Fat -36.8%
Contains more Monounsaturated Fat +450.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watermelon seeds Pecan
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Watermelon seeds Pecan Opinion
Net carbs 15.31g 4.26g Watermelon seeds
Protein 28.33g 9.17g Watermelon seeds
Fats 47.37g 71.97g Pecan
Carbs 15.31g 13.86g Watermelon seeds
Calories 557kcal 691kcal Pecan
Starch 0.46g Pecan
Fructose 0.04g Pecan
Sugar 3.97g Watermelon seeds
Fiber 9.6g Pecan
Calcium 54mg 70mg Pecan
Iron 7.28mg 2.53mg Watermelon seeds
Magnesium 515mg 121mg Watermelon seeds
Phosphorus 755mg 277mg Watermelon seeds
Potassium 648mg 410mg Watermelon seeds
Sodium 99mg 0mg Pecan
Zinc 10.24mg 4.53mg Watermelon seeds
Copper 0.686mg 1.2mg Pecan
Manganese 1.614mg 4.5mg Pecan
Selenium 3.8µg Pecan
Vitamin A 0IU 56IU Pecan
Vitamin A RAE 0µg 3µg Pecan
Vitamin E 1.4mg Pecan
Vitamin C 0mg 1.1mg Pecan
Vitamin B1 0.19mg 0.66mg Pecan
Vitamin B2 0.145mg 0.13mg Watermelon seeds
Vitamin B3 3.55mg 1.167mg Watermelon seeds
Vitamin B5 0.346mg 0.863mg Pecan
Vitamin B6 0.089mg 0.21mg Pecan
Folate 58µg 22µg Watermelon seeds
Choline 40.5mg Pecan
Vitamin K 3.5µg Pecan
Tryptophan 0.39mg 0.093mg Watermelon seeds
Threonine 1.112mg 0.306mg Watermelon seeds
Isoleucine 1.342mg 0.336mg Watermelon seeds
Leucine 2.149mg 0.598mg Watermelon seeds
Lysine 0.887mg 0.287mg Watermelon seeds
Methionine 0.834mg 0.183mg Watermelon seeds
Phenylalanine 2.031mg 0.426mg Watermelon seeds
Valine 1.556mg 0.411mg Watermelon seeds
Histidine 0.775mg 0.262mg Watermelon seeds
Saturated Fat 9.779g 6.18g Pecan
Monounsaturated Fat 7.407g 40.801g Pecan
Polyunsaturated fat 28.094g 21.614g Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon seeds Pecan
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Watermelon seeds
31%
Pecan
Minerals Daily Need Coverage Score
177%
Watermelon seeds
149%
Pecan

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 3.97g)
Which food is lower in glycemic index?
Watermelon seeds
Watermelon seeds is lower in glycemic index (difference - 10)
Which food is cheaper?
Watermelon seeds
Watermelon seeds is cheaper (difference - $3)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 99mg)
Which food is lower in Saturated Fat?
Pecan
Pecan is lower in Saturated Fat (difference - 3.599g)
Which food is richer in vitamins?
Pecan
Pecan is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.