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  6. Watermelon seeds vs. Pecan

Watermelon seeds vs. Pecan — In-Depth Nutrition Comparison

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What are the main differences between watermelon seeds and pecan?

  • Watermelon seeds are richer in magnesium, phosphorus, iron, zinc, and protein, yet pecan is richer in manganese, copper, vitamin B1, and fats.
  • Pecan's daily need coverage for manganese is 125% higher.
  • Watermelon seeds have 4 times more magnesium than pecan. Watermelon seeds have 515mg of magnesium, while pecan has 121mg.
  • Pecan contains less saturated fat.

We used Seeds, watermelon seed kernels, dried and Nuts, pecans types in this comparison.

Infographic

Watermelon seeds vs Pecan infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 368% 16% 57% 273% 229% 279% 324% 13% 211% 0%
Pecan
Pecan
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more MagnesiumMagnesium +325.6%
Contains more PotassiumPotassium +58%
Contains more IronIron +187.7%
Contains more ZincZinc +126%
Contains more PhosphorusPhosphorus +172.6%
Contains more CalciumCalcium +29.6%
Contains more CopperCopper +74.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +178.8%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 48% 33% 67% 21% 21% 0% 0% 44%
Pecan
Pecan
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 3.7% 0% 1% 28% 165% 30% 22% 52% 48% 0% 8.8% 17%
Contains more Vitamin B2Vitamin B2 +11.5%
Contains more Vitamin B3Vitamin B3 +204.2%
Contains more FolateFolate +163.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +247.4%
Contains more Vitamin B5Vitamin B5 +149.4%
Contains more Vitamin B6Vitamin B6 +136%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watermelon seeds Pecan DV% diff.
Manganese 1.614mg 4.5mg 125%
Magnesium 515mg 121mg 94%
Monounsaturated fat 7.407g 40.801g 83%
Phosphorus 755mg 277mg 68%
Iron 7.28mg 2.53mg 59%
Copper 0.686mg 1.2mg 57%
Zinc 10.24mg 4.53mg 52%
Polyunsaturated fat 28.094g 21.614g 43%
Vitamin B1 0.19mg 0.66mg 39%
Protein 28.33g 9.17g 38%
Fats 47.37g 71.97g 38%
Fiber 9.6g 38%
Saturated fat 9.779g 6.18g 16%
Vitamin B3 3.55mg 1.167mg 15%
Vitamin B5 0.346mg 0.863mg 10%
Vitamin E 1.4mg 9%
Vitamin B6 0.089mg 0.21mg 9%
Folate 58µg 22µg 9%
Calories 557kcal 691kcal 7%
Potassium 648mg 410mg 7%
Selenium 3.8µg 7%
Choline 40.5mg 7%
Sodium 99mg 0mg 4%
Vitamin K 3.5µg 3%
Calcium 54mg 70mg 2%
Vitamin C 0mg 1.1mg 1%
Vitamin B2 0.145mg 0.13mg 1%
Protein per 100 calories 5.1g 1.3g N/A
Calories per 10 g protein 197kcal 754kcal N/A
Weight per 100 calories 18g 14g N/A
Unsaturated / Saturated Fat ratio 3.6 10 N/A
Net carbs 15.31g 4.26g N/A
Carbs 15.31g 13.86g 0%
Sugar 3.97g N/A
Starch 0.46g 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.39mg 0.093mg 0%
Threonine 1.112mg 0.306mg 0%
Isoleucine 1.342mg 0.336mg 0%
Leucine 2.149mg 0.598mg 0%
Lysine 0.887mg 0.287mg 0%
Methionine 0.834mg 0.183mg 0%
Phenylalanine 2.031mg 0.426mg 0%
Valine 1.556mg 0.411mg 0%
Histidine 0.775mg 0.262mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 47% 15% 5% 4%
Protein: 28.33 g
Fats: 47.37 g
Carbs: 15.31 g
Water: 5.05 g
Other: 3.94 g
Pecan
Pecan
1
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more ProteinProtein +208.9%
Contains more WaterWater +43.5%
Contains more FatsFats +51.9%
~equal in Carbs ~13.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 16% 62%
Saturated fat: Sat. Fat 9.779 g
Monounsaturated fat: Mono. Fat 7.407 g
Polyunsaturated fat: Poly. Fat 28.094 g
Pecan
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains more Poly. FatPolyunsaturated fat +30%
Contains less Sat. FatSaturated fat -36.8%
Contains more Mono. FatMonounsaturated fat +450.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/nutrients
  2. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.