Mixed nuts vs. Watermelon seeds — In-Depth Nutrition Comparison

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Differences between mixed nuts and watermelon seeds

Mixed nuts have more vitamin B3, copper, vitamin B6, manganese, and vitamin B5, while watermelon seeds have more magnesium, zinc, iron, phosphorus, and protein.
Watermelon seeds' daily need coverage for magnesium is 68% higher.
Watermelon seeds contain 4 times less vitamin B6 than mixed nuts. Mixed nuts contain 0.352mg of vitamin B6, while watermelon seeds contain 0.089mg.

The food types used in this comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added 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.

Mixed nuts

Watermelon seeds

Contains more CalciumCalcium	+116.7%
Contains more CopperCopper	+32.2%
Contains less SodiumSodium	-94.9%
Contains more ManganeseManganese	+26.4%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+124.9%
Contains more IronIron	+178.9%
Contains more ZincZinc	+204.8%
Contains more PhosphorusPhosphorus	+65.6%

~equal in Potassium ~648mg

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.

Mixed nuts

Watermelon seeds

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+35.2%
Contains more Vitamin B3Vitamin B3	+117.2%
Contains more Vitamin B5Vitamin B5	+229.5%
Contains more Vitamin B6Vitamin B6	+295.5%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+43.1%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.19mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	14.612g	28.094g	90%
Omega-6 (Linoleic acid)	14.455g		85%
Magnesium	229mg	515mg	68%
Zinc	3.36mg	10.24mg	63%
Selenium	33.9µg		62%
Iron	2.61mg	7.28mg	58%
Monounsaturated fat	28.488g	7.407g	53%
Vitamin E	7.82mg		52%
Phosphorus	456mg	755mg	43%
Fiber	7g		28%
Vitamin B3	7.709mg	3.55mg	26%
Copper	0.907mg	0.686mg	25%
Vitamin B6	0.352mg	0.089mg	20%
Manganese	2.04mg	1.614mg	19%
Protein	20.04g	28.33g	17%
Vitamin B5	1.14mg	0.346mg	16%
Fats	53.95g	47.37g	10%
Choline	52mg		9%
Calcium	117mg	54mg	6%
Folate	83µg	58µg	6%
Vitamin K	5.7µg		5%
Saturated fat	8.711g	9.779g	5%
Omega-3 (ALA)	0.082g		5%
Sodium	5mg	99mg	4%
Vitamin B2	0.196mg	0.145mg	4%
Calories	607kcal	557kcal	3%
Carbs	21.05g	15.31g	2%
Starch	4.2g		2%
Vitamin C	0.5mg	0mg	1%
Protein per 100 calories	3.3g	5.1g	N/A
Calories per 10 g protein	303kcal	197kcal	N/A
Weight per 100 calories	16g	18g	N/A
Unsaturated / Saturated Fat ratio	4.9	3.6	N/A
Net carbs	14.05g	15.31g	N/A
Potassium	632mg	648mg	0%
Sugar	4.15g		N/A
Vitamin B1	0.189mg	0.19mg	0%
Trans fat	0.055g		N/A
Tryptophan	0.22mg	0.39mg	0%
Threonine	0.703mg	1.112mg	0%
Isoleucine	0.826mg	1.342mg	0%
Leucine	1.656mg	2.149mg	0%
Lysine	0.782mg	0.887mg	0%
Methionine	0.283mg	0.834mg	0%
Phenylalanine	1.182mg	2.031mg	0%
Valine	1.001mg	1.556mg	0%
Histidine	0.572mg	0.775mg	0%
Omega-3 (EPA)	0.005g		N/A
Omega-6 (Eicosadienoic acid)	0.013g		N/A