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  6. Watermelon seeds vs. Pine nuts

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

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Differences between watermelon seeds and pine nuts

  • Watermelon seeds have more magnesium, zinc, phosphorus, iron, and folate, while pine nuts have more manganese, copper, vitamin B1, and vitamin B2.
  • Pine nuts' daily need coverage for manganese is 313% higher.
  • Pine nuts contain 2 times less magnesium than watermelon seeds. Watermelon seeds contain 515mg of magnesium, while pine nuts contain 251mg.
  • The amount of saturated fat in pine nuts is lower.

The food types used in this comparison are Seeds, watermelon seed kernels, dried and Nuts, pine nuts, dried.

Infographic

Watermelon seeds vs Pine 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 179% 4.8% 53% 207% 441% 176% 246% 0.26% 1148% 3.8%
Contains more MagnesiumMagnesium +105.2%
Contains more CalciumCalcium +237.5%
Contains more IronIron +31.6%
Contains more ZincZinc +58.8%
Contains more PhosphorusPhosphorus +31.3%
Contains more CopperCopper +93%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +445.4%
~equal in Potassium ~597mg

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 0% 0% 0% 0% 48% 33% 67% 21% 21% 0% 0% 44%
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 2.7% 0.33% 187% 0% 91% 52% 82% 19% 22% 0% 135% 26%
Contains more FolateFolate +70.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +91.6%
Contains more Vitamin B2Vitamin B2 +56.6%
Contains more Vitamin B3Vitamin B3 +23.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.313mg
~equal in Vitamin B6 ~0.094mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watermelon seeds Pine nuts DV% diff.
Manganese 1.614mg 8.802mg 313%
Copper 0.686mg 1.324mg 71%
Magnesium 515mg 251mg 63%
Vitamin E 9.33mg 62%
Vitamin K 53.9µg 45%
Polyunsaturated fat 28.094g 34.071g 40%
Zinc 10.24mg 6.45mg 34%
Fats 47.37g 68.37g 32%
Protein 28.33g 13.69g 29%
Monounsaturated fat 7.407g 18.764g 28%
Phosphorus 755mg 575mg 26%
Iron 7.28mg 5.53mg 22%
Saturated fat 9.779g 4.899g 22%
Fiber 3.7g 15%
Vitamin B1 0.19mg 0.364mg 15%
Choline 55.8mg 10%
Calories 557kcal 673kcal 6%
Vitamin B2 0.145mg 0.227mg 6%
Folate 58µg 34µg 6%
Vitamin B3 3.55mg 4.387mg 5%
Calcium 54mg 16mg 4%
Sodium 99mg 2mg 4%
Potassium 648mg 597mg 2%
Vitamin C 0mg 0.8mg 1%
Carbs 15.31g 13.08g 1%
Starch 1.43g 1%
Selenium 0.7µg 1%
Vitamin B5 0.346mg 0.313mg 1%
Net carbs 15.31g 9.38g N/A
Sugar 3.59g N/A
Vitamin A 0µg 1µg 0%
Vitamin B6 0.089mg 0.094mg 0%
Tryptophan 0.39mg 0.107mg 0%
Threonine 1.112mg 0.37mg 0%
Isoleucine 1.342mg 0.542mg 0%
Leucine 2.149mg 0.991mg 0%
Lysine 0.887mg 0.54mg 0%
Methionine 0.834mg 0.259mg 0%
Phenylalanine 2.031mg 0.524mg 0%
Valine 1.556mg 0.687mg 0%
Histidine 0.775mg 0.341mg 0%
Fructose 0.07g 0%
Omega-3 - ALA 0.112g N/A
Omega-6 - Gamma-linoleic acid 0.052g N/A
Omega-6 - Eicosadienoic acid 0.404g 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
14% 68% 13% 2% 3%
Protein: 13.69 g
Fats: 68.37 g
Carbs: 13.08 g
Water: 2.28 g
Other: 2.58 g
Contains more ProteinProtein +106.9%
Contains more CarbsCarbs +17%
Contains more WaterWater +121.5%
Contains more OtherOther +52.7%
Contains more FatsFats +44.3%

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
8% 33% 59%
Saturated fat: Sat. Fat 4.899 g
Monounsaturated fat: Mono. Fat 18.764 g
Polyunsaturated fat: Poly. Fat 34.071 g
Contains less Sat. FatSaturated fat -49.9%
Contains more Mono. FatMonounsaturated fat +153.3%
Contains more Poly. FatPolyunsaturated fat +21.3%

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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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/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.