Beechnuts vs. Watermelon seeds — In-Depth Nutrition Comparison

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Differences between beechnuts and watermelon seeds

Beechnuts have more vitamin B6, vitamin B2, and vitamin C, while watermelon seeds have more magnesium, phosphorus, zinc, iron, protein, and vitamin B3.
Watermelon seeds' daily need coverage for magnesium is 123% higher.
The amount of saturated fat in beechnuts is lower.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Beechnuts

Watermelon seeds

Contains more PotassiumPotassium	+56.9%
Contains less SodiumSodium	-61.6%

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+5300%
Contains more IronIron	+195.9%
Contains more ZincZinc	+2744.4%
Contains more PhosphorusPhosphorus	+∞%
Contains more ManganeseManganese	+20.4%

~equal in Copper ~0.686mg

~equal in Selenium ~µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Beechnuts

Watermelon seeds

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+60%
Contains more Vitamin B2Vitamin B2	+155.9%
Contains more Vitamin B5Vitamin B5	+167.3%
Contains more Vitamin B6Vitamin B6	+668.5%
Contains more FolateFolate	+94.8%

Contains more Vitamin B3Vitamin B3

+304.8%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Magnesium	0mg	515mg	123%
Phosphorus	0mg	755mg	108%
Zinc	0.36mg	10.24mg	90%
Iron	2.46mg	7.28mg	60%
Polyunsaturated fat	20.089g	28.094g	53%
Vitamin B6	0.684mg	0.089mg	46%
Protein	6.2g	28.33g	44%
Monounsaturated fat	21.892g	7.407g	36%
Saturated fat	5.719g	9.779g	18%
Vitamin C	15.5mg	0mg	17%
Vitamin B2	0.371mg	0.145mg	17%
Vitamin B3	0.877mg	3.55mg	17%
Folate	113µg	58µg	14%
Manganese	1.341mg	1.614mg	12%
Vitamin B5	0.925mg	0.346mg	12%
Potassium	1017mg	648mg	11%
Vitamin B1	0.304mg	0.19mg	10%
Carbs	33.5g	15.31g	6%
Calcium	1mg	54mg	5%
Fats	50g	47.37g	4%
Sodium	38mg	99mg	3%
Copper	0.67mg	0.686mg	2%
Calories	576kcal	557kcal	1%
Protein per 100 calories	1.1g	5.1g	N/A
Calories per 10 g protein	929kcal	197kcal	N/A
Weight per 100 calories	17g	18g	N/A
Unsaturated / Saturated Fat ratio	7.3	3.6	N/A
Net carbs	33.5g	15.31g	N/A
Tryptophan	0.069mg	0.39mg	0%
Threonine	0.221mg	1.112mg	0%
Isoleucine	0.245mg	1.342mg	0%
Leucine	0.367mg	2.149mg	0%
Lysine	0.367mg	0.887mg	0%
Methionine	0.146mg	0.834mg	0%
Phenylalanine	0.262mg	2.031mg	0%
Valine	0.346mg	1.556mg	0%
Histidine	0.172mg	0.775mg	0%