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
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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 | +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% |
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 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% |
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:
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
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
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% | |
| Folate | 58µg | 34µg | 6% |
| Calories | 557kcal | 673kcal | 6% |
| Vitamin B2 | 0.145mg | 0.227mg | 6% |
| Vitamin B3 | 3.55mg | 4.387mg | 5% |
| Sodium | 99mg | 2mg | 4% |
| Calcium | 54mg | 16mg | 4% |
| Potassium | 648mg | 597mg | 2% |
| Selenium | 0.7µg | 1% | |
| Starch | 1.43g | 1% | |
| Vitamin B5 | 0.346mg | 0.313mg | 1% |
| Carbs | 15.31g | 13.08g | 1% |
| Vitamin C | 0mg | 0.8mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
50%
Minerals Daily Need Coverage Score
177%
246%
Comparison summary
Which food is richer in minerals?
Watermelon seeds is relatively richer in minerals
Which food is lower in Sugar?
Watermelon seeds is lower in Sugar (difference - 3.59g)
Which food contains less Sodium?
Pine nuts contains less Sodium (difference - 97mg)
Which food is lower in Saturated fat?
Pine nuts is lower in Saturated fat (difference - 4.88g)
Which food is richer in vitamins?
Pine nuts is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)