Peanut vs. Watermelon seeds — In-Depth Nutrition Comparison

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Differences between peanuts and watermelon seeds

Peanuts have more vitamin B3, copper, folate, vitamin B1, vitamin B5, and vitamin B6, while watermelon seeds have more magnesium, zinc, phosphorus, and iron.
Watermelon seeds' daily need coverage for magnesium is 83% higher.
Watermelon seeds contain 5 times less vitamin B5 than peanuts. Peanuts contain 1.767mg of vitamin B5, while watermelon seeds contain 0.346mg.

The food types used in this comparison are Peanuts, all types, 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.

Peanut

Watermelon seeds

Contains more CalciumCalcium	+70.4%
Contains more CopperCopper	+66.8%
Contains less SodiumSodium	-81.8%
Contains more ManganeseManganese	+19.8%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+206.5%
Contains more IronIron	+59%
Contains more ZincZinc	+213.1%
Contains more PhosphorusPhosphorus	+100.8%

~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.

Peanut

Watermelon seeds

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+236.8%
Contains more Vitamin B3Vitamin B3	+239.9%
Contains more Vitamin B5Vitamin B5	+410.7%
Contains more Vitamin B6Vitamin B6	+291%
Contains more FolateFolate	+313.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~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.
Polyunsaturated fat	15.558g	28.094g	84%
Magnesium	168mg	515mg	83%
Zinc	3.27mg	10.24mg	63%
Vitamin E	8.33mg		56%
Phosphorus	376mg	755mg	54%
Vitamin B3	12.066mg	3.55mg	53%
Copper	1.144mg	0.686mg	51%
Folate	240µg	58µg	46%
Monounsaturated fat	24.426g	7.407g	43%
Vitamin B1	0.64mg	0.19mg	38%
Iron	4.58mg	7.28mg	34%
Fiber	8.5g		34%
Vitamin B5	1.767mg	0.346mg	28%
Vitamin B6	0.348mg	0.089mg	20%
Saturated fat	6.279g	9.779g	16%
Manganese	1.934mg	1.614mg	14%
Selenium	7.2µg		13%
Choline	52.5mg		10%
Protein	25.8g	28.33g	5%
Calcium	92mg	54mg	4%
Sodium	18mg	99mg	4%
Fats	49.24g	47.37g	3%
Potassium	705mg	648mg	2%
Calories	567kcal	557kcal	1%
Vitamin B2	0.135mg	0.145mg	1%
Protein per 100 calories	4.6g	5.1g	N/A
Calories per 10 g protein	220kcal	197kcal	N/A
Weight per 100 calories	18g	18g	N/A
Unsaturated / Saturated Fat ratio	6.4	3.6	N/A
Net carbs	7.63g	15.31g	N/A
Carbs	16.13g	15.31g	0%
Sugar	4.72g		N/A
Tryptophan	0.25mg	0.39mg	0%
Threonine	0.883mg	1.112mg	0%
Isoleucine	0.907mg	1.342mg	0%
Leucine	1.672mg	2.149mg	0%
Lysine	0.926mg	0.887mg	0%
Methionine	0.317mg	0.834mg	0%
Phenylalanine	1.377mg	2.031mg	0%
Valine	1.082mg	1.556mg	0%
Histidine	0.652mg	0.775mg	0%