Macadamia vs. Watermelon seeds — In-Depth Nutrition Comparison

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A recap on the differences between macadamia and watermelon seeds

Macadamia has more manganese, vitamin B1, fats, and vitamin B6; however, watermelon seeds are higher in magnesium, zinc, phosphorus, protein, iron, and folate.
Macadamia covers your daily manganese needs 109% more than watermelon seeds.
Watermelon seeds contain 6 times less vitamin B1 than macadamia. Macadamia contains 1.195mg of vitamin B1, while watermelon seeds contain 0.19mg.

Food varieties used in this article are Nuts, macadamia nuts, raw 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.

Macadamia

Watermelon seeds

Contains more CalciumCalcium	+57.4%
Contains less SodiumSodium	-94.9%
Contains more ManganeseManganese	+155.9%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+296.2%
Contains more PotassiumPotassium	+76.1%
Contains more IronIron	+97.3%
Contains more ZincZinc	+687.7%
Contains more PhosphorusPhosphorus	+301.6%

~equal in Copper ~0.686mg

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.

Macadamia

Watermelon seeds

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+528.9%
Contains more Vitamin B2Vitamin B2	+11.7%
Contains more Vitamin B5Vitamin B5	+119.1%
Contains more Vitamin B6Vitamin B6	+209%

Contains more Vitamin B3Vitamin B3	+43.6%
Contains more FolateFolate	+427.3%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	1.502g	28.094g	177%
Monounsaturated fat	58.877g	7.407g	129%
Manganese	4.131mg	1.614mg	109%
Magnesium	130mg	515mg	92%
Vitamin B1	1.195mg	0.19mg	84%
Zinc	1.3mg	10.24mg	81%
Phosphorus	188mg	755mg	81%
Iron	3.69mg	7.28mg	45%
Fats	75.77g	47.37g	44%
Protein	7.91g	28.33g	41%
Fiber	8.6g		34%
Vitamin B6	0.275mg	0.089mg	14%
Folate	11µg	58µg	12%
Saturated fat	12.061g	9.779g	10%
Calories	718kcal	557kcal	8%
Potassium	368mg	648mg	8%
Copper	0.756mg	0.686mg	8%
Vitamin B5	0.758mg	0.346mg	8%
Selenium	3.6µg		7%
Vitamin B3	2.473mg	3.55mg	7%
Sodium	5mg	99mg	4%
Vitamin E	0.54mg		4%
Calcium	85mg	54mg	3%
Vitamin C	1.2mg	0mg	1%
Vitamin B2	0.162mg	0.145mg	1%
Protein per 100 calories	1.1g	5.1g	N/A
Calories per 10 g protein	908kcal	197kcal	N/A
Weight per 100 calories	14g	18g	N/A
Unsaturated / Saturated Fat ratio	5	3.6	N/A
Net carbs	5.22g	15.31g	N/A
Carbs	13.82g	15.31g	0%
Sugar	4.57g		N/A
Starch	1.05g		0%
Tryptophan	0.067mg	0.39mg	0%
Threonine	0.37mg	1.112mg	0%
Isoleucine	0.314mg	1.342mg	0%
Leucine	0.602mg	2.149mg	0%
Lysine	0.018mg	0.887mg	0%
Methionine	0.023mg	0.834mg	0%
Phenylalanine	0.665mg	2.031mg	0%
Valine	0.363mg	1.556mg	0%
Histidine	0.195mg	0.775mg	0%
Fructose	0.07g		0%