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

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Differences between pine nuts and watermelon seeds

Pine nuts have more manganese, copper, fats, and vitamin B1, while watermelon seeds have more magnesium, protein, zinc, phosphorus, and iron.
Pine nuts' daily need coverage for manganese is 313% higher.
Watermelon seeds contain 2 times less copper than pine nuts. Pine nuts contain 1.324mg of copper, while watermelon seeds contain 0.686mg.
The amount of saturated fat in pine nuts is lower.

The food types used in this comparison are Nuts, pine nuts, 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.

Pine nuts

Watermelon seeds

Contains more CopperCopper	+93%
Contains less SodiumSodium	-98%
Contains more ManganeseManganese	+445.4%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+105.2%
Contains more CalciumCalcium	+237.5%
Contains more IronIron	+31.6%
Contains more ZincZinc	+58.8%
Contains more PhosphorusPhosphorus	+31.3%

~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.

Pine nuts

Watermelon seeds

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+91.6%
Contains more Vitamin B2Vitamin B2	+56.6%
Contains more Vitamin B3Vitamin B3	+23.6%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B5Vitamin B5	+10.5%
Contains more FolateFolate	+70.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.089mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	8.802mg	1.614mg	313%
Copper	1.324mg	0.686mg	71%
Magnesium	251mg	515mg	63%
Vitamin E	9.33mg		62%
Vitamin K	53.9µg		45%
Polyunsaturated fat	34.071g	28.094g	40%
Zinc	6.45mg	10.24mg	34%
Fats	68.37g	47.37g	32%
Protein	13.69g	28.33g	29%
Monounsaturated fat	18.764g	7.407g	28%
Phosphorus	575mg	755mg	26%
Iron	5.53mg	7.28mg	22%
Saturated fat	4.899g	9.779g	22%
Fiber	3.7g		15%
Vitamin B1	0.364mg	0.19mg	15%
Choline	55.8mg		10%
Omega-3 (ALA)	0.112g		7%
Calories	673kcal	557kcal	6%
Vitamin B2	0.227mg	0.145mg	6%
Folate	34µg	58µg	6%
Vitamin B3	4.387mg	3.55mg	5%
Calcium	16mg	54mg	4%
Sodium	2mg	99mg	4%
Potassium	597mg	648mg	2%
Vitamin C	0.8mg	0mg	1%
Carbs	13.08g	15.31g	1%
Starch	1.43g		1%
Selenium	0.7µg		1%
Vitamin B5	0.313mg	0.346mg	1%
Protein per 100 calories	2g	5.1g	N/A
Calories per 10 g protein	492kcal	197kcal	N/A
Weight per 100 calories	15g	18g	N/A
Unsaturated / Saturated Fat ratio	11	3.6	N/A
Net carbs	9.38g	15.31g	N/A
Sugar	3.59g		N/A
Vitamin A	1µg	0µg	0%
Vitamin B6	0.094mg	0.089mg	0%
Tryptophan	0.107mg	0.39mg	0%
Threonine	0.37mg	1.112mg	0%
Isoleucine	0.542mg	1.342mg	0%
Leucine	0.991mg	2.149mg	0%
Lysine	0.54mg	0.887mg	0%
Methionine	0.259mg	0.834mg	0%
Phenylalanine	0.524mg	2.031mg	0%
Valine	0.687mg	1.556mg	0%
Histidine	0.341mg	0.775mg	0%
Fructose	0.07g		0%
Omega-6 (Gamma-linolenic acid)	0.052g		N/A
Omega-6 (Eicosadienoic acid)	0.404g		N/A