Seeds, watermelon seed kernels vs Nuts, coconut water (liquid from coconuts)
Nutrition comparison per 100 g serving
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Seeds, watermelon seed kernels wins in 15 out of 29 nutrient categories
Seeds, watermelon seed kernels: 15
vs
Nuts, coconut water (liquid from coconuts): 8
(6 ties)
Overview
| Nutrient | Seeds, watermelon seed kernels | Nuts, coconut water (liquid from coconuts) | Winner |
|---|---|---|---|
| Calories | 557 cal | 19 cal | |
| Protein | 28.3 g | 0.7 g | |
| Carbs | 15.3 g | 3.7 g | |
| Fat | 47.4 g | 0.2 g | |
| Fiber | 0 g | 1.1 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Seeds, watermelon seed kernels | Nuts, coconut water (liquid from coconuts) | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 1.1 MG | |
| Folate, total | 58 UG | 3 UG | |
| Niacin | 3.6 MG | 0.1 MG | |
| Pantothenic acid | 0.3 MG | 0.0 MG | |
| Riboflavin | 0.1 MG | 0.1 MG | |
| Thiamin | 0.2 MG | 0.0 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.0 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 2.4 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0 MG | Tie |
| Vitamin K (phylloquinone) | 0 UG | 0 UG | Tie |
Minerals
| Mineral | Seeds, watermelon seed kernels | Nuts, coconut water (liquid from coconuts) | Winner |
|---|---|---|---|
| Calcium, Ca | 54 MG | 24 MG | |
| Copper, Cu | 0.7 MG | 0.0 MG | |
| Iron, Fe | 7.3 MG | 0.3 MG | |
| Magnesium, Mg | 515 MG | 25 MG | |
| Manganese, Mn | 1.6 MG | 0.1 MG | |
| Phosphorus, P | 755 MG | 20 MG | |
| Potassium, K | 648 MG | 250 MG | |
| Selenium, Se | 0 UG | 1 UG | |
| Sodium, Na | 99 MG | 105 MG | |
| Zinc, Zn | 10.2 MG | 0.1 MG |