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

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Differences between watermelon seeds and mixed nuts

Watermelon seeds have more magnesium, zinc, iron, phosphorus, and protein, while mixed nuts have more vitamin B3, copper, vitamin B6, manganese, and vitamin B5.
Watermelon seeds' daily need coverage for magnesium is 68% higher.
Mixed nuts contain 3 times less zinc than watermelon seeds. Watermelon seeds contain 10.24mg of zinc, while mixed nuts contain 3.36mg.

The food types used in this comparison are Seeds, watermelon seed kernels, dried and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

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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.

Watermelon seeds

Mixed nuts

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

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

~equal in Potassium ~632mg

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.

Watermelon seeds

Mixed nuts

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 ~0.189mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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