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 for 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.
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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 | +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% |
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.094g | 7.605g | 137% |
| Saturated fat | 9.779g | 31.184g | 97% |
| Monounsaturated fat | 7.407g | 37.229g | 75% |
| Zinc | 10.24mg | 2.97mg | 66% |
| Vitamin B1 | 0.19mg | 0.913mg | 60% |
| Magnesium | 515mg | 302mg | 51% |
| Fats | 47.37g | 79.55g | 50% |
| Iron | 7.28mg | 3.53mg | 47% |
| Protein | 28.33g | 10.8g | 35% |
| Manganese | 1.614mg | 2.313mg | 30% |
| Copper | 0.686mg | 0.958mg | 30% |
| Phosphorus | 755mg | 575mg | 26% |
| Vitamin B3 | 3.55mg | 0.519mg | 19% |
| Calcium | 54mg | 145mg | 9% |
| Calories | 557kcal | 719kcal | 8% |
| Vitamin B2 | 0.145mg | 0.093mg | 4% |
| Sodium | 99mg | 3mg | 4% |
| Potassium | 648mg | 507mg | 4% |
| Carbs | 15.31g | 3.98g | 4% |
| Vitamin B5 | 0.346mg | 0.479mg | 3% |
| Vitamin B6 | 0.089mg | 0.115mg | 2% |
| Folate | 58µg | 60µg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Net carbs | 15.31g | 3.98g | N/A |
| Vitamin A | 0µg | 2µg | 0% |
| Tryptophan | 0.39mg | 0.189mg | 0% |
| Threonine | 1.112mg | 0.407mg | 0% |
| Isoleucine | 1.342mg | 0.483mg | 0% |
| Leucine | 2.149mg | 0.89mg | 0% |
| Lysine | 0.887mg | 0.369mg | 0% |
| Methionine | 0.834mg | 0.395mg | 0% |
| Phenylalanine | 2.031mg | 0.497mg | 0% |
| Valine | 1.556mg | 0.701mg | 0% |
| Histidine | 0.775mg | 0.255mg | 0% |
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:
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
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
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% |
