Pistachio vs. Watermelon seeds — In-Depth Nutrition Comparison

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A recap on the differences between pistachios and watermelon seeds

Pistachios have more vitamin B6, copper, and vitamin B1; however, watermelon seeds are higher in magnesium, zinc, iron, phosphorus, protein, and manganese.
Pistachios cover your daily vitamin B6 needs 124% more than watermelon seeds.
Watermelon seeds contain 5 times less vitamin B1 than pistachios. Pistachios contain 0.87mg of vitamin B1, while watermelon seeds contain 0.19mg.
Pistachios have less saturated fat.

Food varieties used in this article are Nuts, pistachio 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.

Pistachio

Watermelon seeds

Contains more CalciumCalcium	+94.4%
Contains more PotassiumPotassium	+58.2%
Contains more CopperCopper	+89.5%
Contains less SodiumSodium	-99%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+325.6%
Contains more IronIron	+85.7%
Contains more ZincZinc	+365.5%
Contains more PhosphorusPhosphorus	+54.1%
Contains more ManganeseManganese	+34.5%

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.

Pistachio

Watermelon seeds

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+357.9%
Contains more Vitamin B5Vitamin B5	+50.3%
Contains more Vitamin B6Vitamin B6	+1810.1%

Contains more Vitamin B3Vitamin B3	+173.1%
Contains more FolateFolate	+13.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.145mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B6	1.7mg	0.089mg	124%
Magnesium	121mg	515mg	94%
Polyunsaturated fat	14.38g	28.094g	91%
Omega-6 (Linoleic acid)	14.091g		83%
Zinc	2.2mg	10.24mg	73%
Copper	1.3mg	0.686mg	68%
Vitamin B1	0.87mg	0.19mg	57%
Iron	3.92mg	7.28mg	42%
Fiber	10.6g		42%
Monounsaturated fat	23.257g	7.407g	40%
Phosphorus	490mg	755mg	38%
Vitamin E	2.86mg		19%
Manganese	1.2mg	1.614mg	18%
Saturated fat	5.907g	9.779g	18%
Protein	20.16g	28.33g	16%
Vitamin B3	1.3mg	3.55mg	14%
Selenium	7µg		13%
Potassium	1025mg	648mg	11%
Vitamin C	5.6mg	0mg	6%
Calcium	105mg	54mg	5%
Carbs	27.17g	15.31g	4%
Sodium	1mg	99mg	4%
Fats	45.32g	47.37g	3%
Vitamin A	26µg	0µg	3%
Vitamin B5	0.52mg	0.346mg	3%
Folate	51µg	58µg	2%
Starch	1.67g		1%
Vitamin B2	0.16mg	0.145mg	1%
Calories	560kcal	557kcal	0%
Protein per 100 calories	3.6g	5.1g	N/A
Calories per 10 g protein	278kcal	197kcal	N/A
Weight per 100 calories	18g	18g	N/A
Unsaturated / Saturated Fat ratio	6.4	3.6	N/A
Net carbs	16.57g	15.31g	N/A
Sugar	7.66g		N/A
Tryptophan	0.251mg	0.39mg	0%
Threonine	0.684mg	1.112mg	0%
Isoleucine	0.917mg	1.342mg	0%
Leucine	1.604mg	2.149mg	0%
Lysine	1.138mg	0.887mg	0%
Methionine	0.36mg	0.834mg	0%
Phenylalanine	1.092mg	2.031mg	0%
Valine	1.249mg	1.556mg	0%
Histidine	0.512mg	0.775mg	0%
Fructose	0.24g		0%