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

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Differences between watermelon seeds and pine nuts

Watermelon seeds have more magnesium, protein, zinc, phosphorus, and iron, while pine nuts have more manganese, copper, fats, and vitamin B1.
Pine nuts' daily need coverage for manganese is 313% higher.
Pine nuts contain 2 times less protein than watermelon seeds. Watermelon seeds contain 28.33g of protein, while pine nuts contain 13.69g.
The amount of saturated fat in pine nuts is lower.

The food types used in this comparison are Seeds, watermelon seed kernels, dried and Nuts, pine nuts, 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.

Watermelon seeds

Pine nuts

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%

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

~equal in Potassium ~597mg

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

Pine nuts

Contains more FolateFolate

+70.6%

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	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.313mg

~equal in Vitamin B6 ~0.094mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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