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Watermelon seeds vs. Pili nuts — In-Depth Nutrition Comparison

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How are Watermelon seeds and Pili nuts different?

  • Watermelon seeds are higher in Zinc, Magnesium, Iron, Phosphorus, and Vitamin B3, however, Pili nuts are richer in Vitamin B1, Manganese, Copper, and Calcium.
  • Daily need coverage for Saturated Fat from Pili nuts is 107% higher.
  • Watermelon seeds contain 7 times more Vitamin B3 than Pili nuts. While Watermelon seeds contain 3.55mg of Vitamin B3, Pili nuts contain only 0.519mg.
  • Watermelon seeds have less Saturated Fat.

Seeds, watermelon seed kernels, dried and Nuts, pilinuts, dried are the varieties used in this article.

Infographic

Watermelon seeds vs Pili nuts 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 216% 44% 45% 132% 319% 81% 246% 0.39% 302% 0%
Contains more MagnesiumMagnesium +70.5%
Contains more PotassiumPotassium +27.8%
Contains more IronIron +106.2%
Contains more ZincZinc +244.8%
Contains more PhosphorusPhosphorus +31.3%
Contains more CalciumCalcium +168.5%
Contains more CopperCopper +39.7%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +43.3%
~equal in Selenium ~µg

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 2% 2.5% 0% 0% 228% 21% 9.7% 29% 27% 0% 0% 45% 0%
Contains more Vitamin B2Vitamin B2 +55.9%
Contains more Vitamin B3Vitamin B3 +584%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +380.5%
Contains more Vitamin B5Vitamin B5 +38.4%
Contains more Vitamin B6Vitamin B6 +29.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~60µg
~equal in Choline ~mg

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
11% 80% 4% 3% 3%
Protein: 10.8 g
Fats: 79.55 g
Carbs: 3.98 g
Water: 2.77 g
Other: 2.9 g
Contains more ProteinProtein +162.3%
Contains more CarbsCarbs +284.7%
Contains more WaterWater +82.3%
Contains more OtherOther +35.9%
Contains more FatsFats +67.9%

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
41% 49% 10%
Saturated Fat: Sat. Fat 31.184 g
Monounsaturated Fat: Mono. Fat 37.229 g
Polyunsaturated fat: Poly. Fat 7.605 g
Contains less Sat. FatSaturated Fat -68.6%
Contains more Poly. FatPolyunsaturated fat +269.4%
Contains more Mono. FatMonounsaturated Fat +402.6%

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 Pili nuts
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watermelon seeds Pili nuts Opinion
Calories 557kcal 719kcal Pili nuts
Protein 28.33g 10.8g Watermelon seeds
Fats 47.37g 79.55g Pili nuts
Vitamin C 0mg 0.6mg Pili nuts
Net carbs 15.31g 3.98g Watermelon seeds
Carbs 15.31g 3.98g Watermelon seeds
Magnesium 515mg 302mg Watermelon seeds
Calcium 54mg 145mg Pili nuts
Potassium 648mg 507mg Watermelon seeds
Iron 7.28mg 3.53mg Watermelon seeds
Copper 0.686mg 0.958mg Pili nuts
Zinc 10.24mg 2.97mg Watermelon seeds
Phosphorus 755mg 575mg Watermelon seeds
Sodium 99mg 3mg Pili nuts
Vitamin A 0IU 41IU Pili nuts
Vitamin A RAE 0µg 2µg Pili nuts
Manganese 1.614mg 2.313mg Pili nuts
Vitamin B1 0.19mg 0.913mg Pili nuts
Vitamin B2 0.145mg 0.093mg Watermelon seeds
Vitamin B3 3.55mg 0.519mg Watermelon seeds
Vitamin B5 0.346mg 0.479mg Pili nuts
Vitamin B6 0.089mg 0.115mg Pili nuts
Folate 58µg 60µg Pili nuts
Saturated Fat 9.779g 31.184g Watermelon seeds
Monounsaturated Fat 7.407g 37.229g Pili nuts
Polyunsaturated fat 28.094g 7.605g Watermelon seeds
Tryptophan 0.39mg 0.189mg Watermelon seeds
Threonine 1.112mg 0.407mg Watermelon seeds
Isoleucine 1.342mg 0.483mg Watermelon seeds
Leucine 2.149mg 0.89mg Watermelon seeds
Lysine 0.887mg 0.369mg Watermelon seeds
Methionine 0.834mg 0.395mg Watermelon seeds
Phenylalanine 2.031mg 0.497mg Watermelon seeds
Valine 1.556mg 0.701mg Watermelon seeds
Histidine 0.775mg 0.255mg Watermelon seeds

Which food is preferable for your diet?

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

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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
28%
Pili nuts
Minerals Daily Need Coverage Score
177%
Watermelon seeds
139%
Pili nuts

Comparison summary

Which food is richer in minerals?
Watermelon seeds
Watermelon seeds is relatively richer in minerals
Which food is lower in Saturated Fat?
Watermelon seeds
Watermelon seeds is lower in Saturated Fat (difference - 21.405g)
Which food contains less Sodium?
Pili nuts
Pili nuts contains less Sodium (difference - 96mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Pili nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170590/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.