Watermelon seeds vs. Walnut — In-Depth Nutrition Comparison
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How are watermelon seeds and walnut different?
- Watermelon seeds are higher in magnesium, zinc, phosphorus, iron, and vitamin B3; however, walnut is richer in copper, manganese, vitamin B6, and vitamin B1.
- Daily need coverage for copper for walnut is 100% higher.
- Watermelon seeds contain 3 times more zinc than walnut. While watermelon seeds contain 10.24mg of zinc, walnut contains only 3.09mg.
- Walnut has less saturated fat.
Seeds, watermelon seed kernels, dried and Nuts, walnuts, english 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 | +225.9% |
| Contains more PotassiumPotassium | +46.9% |
| Contains more IronIron | +150.2% |
| Contains more ZincZinc | +231.4% |
| Contains more PhosphorusPhosphorus | +118.2% |
| Contains more CalciumCalcium | +81.5% |
| Contains more CopperCopper | +131.2% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +111.5% |
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 B3Vitamin B3 | +215.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +79.5% |
| Contains more Vitamin B5Vitamin B5 | +64.7% |
| Contains more Vitamin B6Vitamin B6 | +503.4% |
| Contains more FolateFolate | +69% |
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:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
| Contains more ProteinProtein | +86% |
| Contains more CarbsCarbs | +11.7% |
| Contains more WaterWater | +24.1% |
| Contains more OtherOther | +121.3% |
| Contains more FatsFats | +37.7% |
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
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
| Contains less Sat. FatSaturated fat | -37.4% |
| Contains more Mono. FatMonounsaturated fat | +20.6% |
| Contains more Poly. FatPolyunsaturated fat | +67.9% |
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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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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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 | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 28.094g | 47.174g | 127% |
| Copper | 0.686mg | 1.586mg | 100% |
| Magnesium | 515mg | 158mg | 85% |
| Manganese | 1.614mg | 3.414mg | 78% |
| Zinc | 10.24mg | 3.09mg | 65% |
| Phosphorus | 755mg | 346mg | 58% |
| Iron | 7.28mg | 2.91mg | 55% |
| Vitamin B6 | 0.089mg | 0.537mg | 34% |
| Fats | 47.37g | 65.21g | 27% |
| Fiber | 6.7g | 27% | |
| Protein | 28.33g | 15.23g | 26% |
| Saturated fat | 9.779g | 6.126g | 17% |
| Vitamin B3 | 3.55mg | 1.125mg | 15% |
| Vitamin B1 | 0.19mg | 0.341mg | 13% |
| Folate | 58µg | 98µg | 10% |
| Selenium | 4.9µg | 9% | |
| Choline | 39.2mg | 7% | |
| Potassium | 648mg | 441mg | 6% |
| Calories | 557kcal | 654kcal | 5% |
| Vitamin E | 0.7mg | 5% | |
| Vitamin B5 | 0.346mg | 0.57mg | 4% |
| Calcium | 54mg | 98mg | 4% |
| Monounsaturated fat | 7.407g | 8.933g | 4% |
| Sodium | 99mg | 2mg | 4% |
| Vitamin K | 2.7µg | 2% | |
| Carbs | 15.31g | 13.71g | 1% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Net carbs | 15.31g | 7.01g | N/A |
| Sugar | 2.61g | N/A | |
| Starch | 0.06g | 0% | |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B2 | 0.145mg | 0.15mg | 0% |
| Tryptophan | 0.39mg | 0.17mg | 0% |
| Threonine | 1.112mg | 0.596mg | 0% |
| Isoleucine | 1.342mg | 0.625mg | 0% |
| Leucine | 2.149mg | 1.17mg | 0% |
| Lysine | 0.887mg | 0.424mg | 0% |
| Methionine | 0.834mg | 0.236mg | 0% |
| Phenylalanine | 2.031mg | 0.711mg | 0% |
| Valine | 1.556mg | 0.753mg | 0% |
| Histidine | 0.775mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% |
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 |
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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%
32%
Minerals Daily Need Coverage Score
177%
152%
Comparison summary
Which food is lower in Sugar?
Watermelon seeds is lower in Sugar (difference - 2.61g)
Which food is lower in glycemic index?
Watermelon seeds is lower in glycemic index (difference - 0)
Which food is cheaper?
Watermelon seeds is cheaper (difference - $5)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 97mg)
Which food is lower in Saturated fat?
Walnut is lower in Saturated fat (difference - 3.653g)
Which food is richer in vitamins?
Walnut 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 richer in minerals?
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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.