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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%