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

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How are watermelon seeds and pili nuts different?

Watermelon seeds are higher in zinc, magnesium, iron, protein, and phosphorus; however, pili nuts are richer in vitamin B1, fats, manganese, and copper.
Daily need coverage for saturated fat for pili nuts is 107% higher.
Watermelon seeds contain 3 times more zinc than pili nuts. While watermelon seeds contain 10.24mg of zinc, pili nuts contain only 2.97mg.
Watermelon seeds have less saturated fat.

Seeds, watermelon seed kernels, dried and Nuts, pilinuts, dried are the varieties used in this article.

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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

Pili nuts

Contains more MagnesiumMagnesium	+70.5%
Contains more PotassiumPotassium	+27.8%
Contains more IronIron	+106.2%
Contains more ZincZinc	+244.8%
Contains more PhosphorusPhosphorus	+31.3%

Contains more CalciumCalcium	+168.5%
Contains more CopperCopper	+39.7%
Contains less SodiumSodium	-97%
Contains more ManganeseManganese	+43.3%

~equal in Selenium ~µg

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

Pili nuts

Contains more Vitamin B2Vitamin B2	+55.9%
Contains more Vitamin B3Vitamin B3	+584%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+380.5%
Contains more Vitamin B5Vitamin B5	+38.4%
Contains more Vitamin B6Vitamin B6	+29.2%

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Folate ~60µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	28.094g	7.605g	137%
Saturated fat	9.779g	31.184g	97%
Monounsaturated fat	7.407g	37.229g	75%
Zinc	10.24mg	2.97mg	66%
Vitamin B1	0.19mg	0.913mg	60%
Magnesium	515mg	302mg	51%
Fats	47.37g	79.55g	50%
Iron	7.28mg	3.53mg	47%
Protein	28.33g	10.8g	35%
Copper	0.686mg	0.958mg	30%
Manganese	1.614mg	2.313mg	30%
Phosphorus	755mg	575mg	26%
Vitamin B3	3.55mg	0.519mg	19%
Calcium	54mg	145mg	9%
Calories	557kcal	719kcal	8%
Carbs	15.31g	3.98g	4%
Potassium	648mg	507mg	4%
Sodium	99mg	3mg	4%
Vitamin B2	0.145mg	0.093mg	4%
Vitamin B5	0.346mg	0.479mg	3%
Vitamin B6	0.089mg	0.115mg	2%
Vitamin C	0mg	0.6mg	1%
Folate	58µg	60µg	1%
Protein per 100 calories	5.1g	1.5g	N/A
Calories per 10 g protein	197kcal	666kcal	N/A
Weight per 100 calories	18g	14g	N/A
Unsaturated / Saturated Fat ratio	3.6	1.4	N/A
Net carbs	15.31g	3.98g	N/A
Vitamin A	0µg	2µg	0%
Tryptophan	0.39mg	0.189mg	0%
Threonine	1.112mg	0.407mg	0%
Isoleucine	1.342mg	0.483mg	0%
Leucine	2.149mg	0.89mg	0%
Lysine	0.887mg	0.369mg	0%
Methionine	0.834mg	0.395mg	0%
Phenylalanine	2.031mg	0.497mg	0%
Valine	1.556mg	0.701mg	0%
Histidine	0.775mg	0.255mg	0%