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  6. Almond vs. Watermelon seeds

Almond vs. Watermelon seeds — In-Depth Nutrition Comparison

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A recap on differences between Almond and Watermelon seeds

  • Almond has more Vitamin B2, Copper, Manganese, and Calcium, however, Watermelon seeds are higher in Zinc, Magnesium, Iron, and Phosphorus.
  • Almond covers your daily Vitamin B2 needs 76% more than Watermelon seeds.
  • Watermelon seeds contain 5 times less Calcium than Almond. Almond contains 269mg of Calcium, while Watermelon seeds contain 54mg.
  • Almond has less Saturated Fat.

Food varieties used in this article are Nuts, almonds and Seeds, watermelon seed kernels, dried.

Infographic

Almond vs Watermelon seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
Almond
6
:
4
Watermelon seeds
Watermelon seeds
Contains more Calcium +398.1%
Contains more Potassium +13.1%
Contains less Sodium -99%
Contains more Copper +50.3%
Contains more Manganese +35%
Contains more Iron +96.2%
Contains more Magnesium +90.7%
Contains more Phosphorus +57%
Contains more Zinc +228.2%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Contains more Calcium +398.1%
Contains more Potassium +13.1%
Contains less Sodium -99%
Contains more Copper +50.3%
Contains more Manganese +35%
Contains more Iron +96.2%
Contains more Magnesium +90.7%
Contains more Phosphorus +57%
Contains more Zinc +228.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
Almond
8
:
1
Watermelon seeds
Watermelon seeds
Contains more Vitamin A +∞%
Contains more Vitamin B2 +684.8%
Contains more Vitamin B5 +36.1%
Contains more Vitamin B6 +53.9%
Contains more Folate +31.8%
Equal in Vitamin B1 - 0.19
Equal in Vitamin B3 - 3.55
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Watermelon seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 48% 34% 67% 21% 21% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +684.8%
Contains more Vitamin B5 +36.1%
Contains more Vitamin B6 +53.9%
Contains more Folate +31.8%
Equal in Vitamin B1 - 0.19
Equal in Vitamin B3 - 3.55

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
2
:
3
Watermelon seeds
Watermelon seeds
Contains more Carbs +40.8%
Contains more Protein +33.9%
Contains more Water +14.5%
Contains more Other +33.1%
Equal in Fats - 47.37
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Watermelon seeds
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
Contains more Carbs +40.8%
Contains more Protein +33.9%
Contains more Water +14.5%
Contains more Other +33.1%
Equal in Fats - 47.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Watermelon seeds
Watermelon seeds
Contains less Saturated Fat -61.1%
Contains more Monounsaturated Fat +326%
Contains more Polyunsaturated fat +127.9%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Watermelon seeds
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
Contains less Saturated Fat -61.1%
Contains more Monounsaturated Fat +326%
Contains more Polyunsaturated fat +127.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Watermelon seeds
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Almond Watermelon seeds Opinion
Net carbs 9.05g 15.31g Watermelon seeds
Protein 21.15g 28.33g Watermelon seeds
Fats 49.93g 47.37g Almond
Carbs 21.55g 15.31g Almond
Calories 579kcal 557kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Watermelon seeds
Fiber 12.5g Almond
Calcium 269mg 54mg Almond
Iron 3.71mg 7.28mg Watermelon seeds
Magnesium 270mg 515mg Watermelon seeds
Phosphorus 481mg 755mg Watermelon seeds
Potassium 733mg 648mg Almond
Sodium 1mg 99mg Almond
Zinc 3.12mg 10.24mg Watermelon seeds
Copper 1.031mg 0.686mg Almond
Manganese 2.179mg 1.614mg Almond
Selenium 4.1µg Almond
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg Almond
Vitamin B1 0.205mg 0.19mg Almond
Vitamin B2 1.138mg 0.145mg Almond
Vitamin B3 3.618mg 3.55mg Almond
Vitamin B5 0.471mg 0.346mg Almond
Vitamin B6 0.137mg 0.089mg Almond
Folate 44µg 58µg Watermelon seeds
Tryptophan 0.211mg 0.39mg Watermelon seeds
Threonine 0.601mg 1.112mg Watermelon seeds
Isoleucine 0.751mg 1.342mg Watermelon seeds
Leucine 1.473mg 2.149mg Watermelon seeds
Lysine 0.568mg 0.887mg Watermelon seeds
Methionine 0.157mg 0.834mg Watermelon seeds
Phenylalanine 1.132mg 2.031mg Watermelon seeds
Valine 0.855mg 1.556mg Watermelon seeds
Histidine 0.539mg 0.775mg Watermelon seeds
Trans Fat 0.015g Watermelon seeds
Saturated Fat 3.802g 9.779g Almond
Monounsaturated Fat 31.551g 7.407g Almond
Polyunsaturated fat 12.329g 28.094g Watermelon seeds
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Watermelon seeds
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
Almond
19%
Watermelon seeds
Minerals Daily Need Coverage Score
142%
Almond
177%
Watermelon seeds

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 4.35g)
Which food is lower in glycemic index?
Watermelon seeds
Watermelon seeds is lower in glycemic index (difference - 0)
Which food is cheaper?
Watermelon seeds
Watermelon seeds is cheaper (difference - $2.4)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 98mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 5.977g)
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/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.