Nuts, pine nuts vs Seeds, watermelon seed kernels
Nutrition comparison per 100 g serving
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Nuts, pine nuts wins in 14 out of 29 nutrient categories
Nuts, pine nuts: 14
vs
Seeds, watermelon seed kernels: 12
(3 ties)
Overview
| Nutrient | Nuts, pine nuts | Seeds, watermelon seed kernels | Winner |
|---|---|---|---|
| Calories | 673 cal | 557 cal | |
| Protein | 13.7 g | 28.3 g | |
| Carbs | 13.1 g | 15.3 g | |
| Fat | 68.4 g | 47.4 g | |
| Fiber | 3.7 g | 0 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Nuts, pine nuts | Seeds, watermelon seed kernels | Winner |
|---|---|---|---|
| Choline, total | 55.8 MG | 0 MG | |
| Folate, total | 34 UG | 58 UG | |
| Niacin | 4.4 MG | 3.6 MG | |
| Pantothenic acid | 0.3 MG | 0.3 MG | |
| Riboflavin | 0.2 MG | 0.1 MG | |
| Thiamin | 0.4 MG | 0.2 MG | |
| Vitamin A, RAE | 1 UG | 0 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 0.8 MG | 0 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 9.3 MG | 0 MG | |
| Vitamin K (phylloquinone) | 53.9 UG | 0 UG |
Minerals
| Mineral | Nuts, pine nuts | Seeds, watermelon seed kernels | Winner |
|---|---|---|---|
| Calcium, Ca | 16 MG | 54 MG | |
| Copper, Cu | 1.3 MG | 0.7 MG | |
| Iron, Fe | 5.5 MG | 7.3 MG | |
| Magnesium, Mg | 251 MG | 515 MG | |
| Manganese, Mn | 8.8 MG | 1.6 MG | |
| Phosphorus, P | 575 MG | 755 MG | |
| Potassium, K | 597 MG | 648 MG | |
| Selenium, Se | 0.7 UG | 0 UG | |
| Sodium, Na | 2 MG | 99 MG | |
| Zinc, Zn | 6.5 MG | 10.2 MG |