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  6. Watermelon seeds vs. Walnut

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.

Infographic

Watermelon seeds vs Walnut 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%
Walnut
Walnut
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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.
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%
Walnut
Walnut
9
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watermelon seeds Walnut 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%

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
Walnut
Walnut
1
15% 65% 14% 4% 2%
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
22% 16% 62%
Saturated fat: Sat. Fat 9.779 g
Monounsaturated fat: Mono. Fat 7.407 g
Polyunsaturated fat: Poly. Fat 28.094 g
Walnut
Walnut
3
10% 14% 76%
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%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.