Watermelon seeds vs. Brazil nut — In-Depth Nutrition Comparison

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Important differences between watermelon seeds and brazil nut

Watermelon seeds have more iron, zinc, protein, magnesium, vitamin B3, and manganese; however, brazil nut has more copper, vitamin B1, and fats.
Brazil nut's daily need coverage for copper is 117% more.
Watermelon seeds have 12 times more vitamin B3 than brazil nut. Watermelon seeds have 3.55mg of vitamin B3, while brazil nut has 0.295mg.
Watermelon seeds are lower in saturated fat.

The food varieties used in the comparison are Seeds, watermelon seed kernels, dried and Nuts, brazilnuts, dried, unblanched.

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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

Brazil nut

Contains more MagnesiumMagnesium	+37%
Contains more IronIron	+199.6%
Contains more ZincZinc	+152.2%
Contains more ManganeseManganese	+32%

Contains more CalciumCalcium	+196.3%
Contains more CopperCopper	+154.1%
Contains less SodiumSodium	-97%
Contains more SeleniumSelenium	+∞%

~equal in Potassium ~659mg

~equal in Phosphorus ~725mg

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

Brazil nut

Contains more Vitamin B2Vitamin B2	+314.3%
Contains more Vitamin B3Vitamin B3	+1103.4%
Contains more Vitamin B5Vitamin B5	+88%
Contains more FolateFolate	+163.6%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+224.7%
Contains more Vitamin B6Vitamin B6	+13.5%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium		1917µg	3485%
Omega-6 (Linoleic acid)		23.859g	140%
Copper	0.686mg	1.743mg	117%
Iron	7.28mg	2.43mg	61%
Zinc	10.24mg	4.06mg	56%
Monounsaturated fat	7.407g	23.879g	41%
Vitamin E		5.65mg	38%
Vitamin B1	0.19mg	0.617mg	36%
Magnesium	515mg	376mg	33%
Fats	47.37g	67.1g	30%
Fiber		7.5g	30%
Saturated fat	9.779g	16.134g	29%
Protein	28.33g	14.32g	28%
Polyunsaturated fat	28.094g	24.399g	25%
Vitamin B3	3.55mg	0.295mg	20%
Manganese	1.614mg	1.223mg	17%
Calcium	54mg	160mg	11%
Folate	58µg	22µg	9%
Vitamin B2	0.145mg	0.035mg	8%
Calories	557kcal	659kcal	5%
Choline		28.8mg	5%
Phosphorus	755mg	725mg	4%
Sodium	99mg	3mg	4%
Vitamin B5	0.346mg	0.184mg	3%
Vitamin C	0mg	0.7mg	1%
Carbs	15.31g	11.74g	1%
Vitamin B6	0.089mg	0.101mg	1%
Omega-3 (ALA)		0.018g	1%
Protein per 100 calories	5.1g	2.2g	N/A
Calories per 10 g protein	197kcal	460kcal	N/A
Weight per 100 calories	18g	15g	N/A
Unsaturated / Saturated Fat ratio	3.6	3	N/A
Net carbs	15.31g	4.24g	N/A
Potassium	648mg	659mg	0%
Sugar		2.33g	N/A
Starch		0.25g	0%
Tryptophan	0.39mg	0.135mg	0%
Threonine	1.112mg	0.365mg	0%
Isoleucine	1.342mg	0.518mg	0%
Leucine	2.149mg	1.19mg	0%
Lysine	0.887mg	0.49mg	0%
Methionine	0.834mg	1.124mg	0%
Phenylalanine	2.031mg	0.639mg	0%
Valine	1.556mg	0.76mg	0%
Histidine	0.775mg	0.409mg	0%
Omega-6 (Gamma-linolenic acid)		0.018g	N/A