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  6. Watermelon seeds vs. Almond

Watermelon seeds vs. Almond — In-Depth Nutrition Comparison

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A recap on differences between Watermelon seeds and Almond

  • Watermelon seeds have more Zinc, Magnesium, Iron, and Phosphorus, however, Almond is higher in Vitamin B2, Copper, Manganese, and Calcium.
  • Almond covers your daily Vitamin B2 needs 76% more than Watermelon seeds.
  • Almond contains 99 times less Sodium than Watermelon seeds. Watermelon seeds contain 99mg of Sodium, while Almond contains 1mg.

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

Infographic

Watermelon seeds vs Almond 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.
Watermelon seeds
Watermelon seeds
4
:
6
Almond
Almond
Contains more Iron +96.2%
Contains more Magnesium +90.7%
Contains more Phosphorus +57%
Contains more Zinc +228.2%
Contains more Calcium +398.1%
Contains more Potassium +13.1%
Contains less Sodium -99%
Contains more Copper +50.3%
Contains more Manganese +35%
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Iron +96.2%
Contains more Magnesium +90.7%
Contains more Phosphorus +57%
Contains more Zinc +228.2%
Contains more Calcium +398.1%
Contains more Potassium +13.1%
Contains less Sodium -99%
Contains more Copper +50.3%
Contains more Manganese +35%

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.
Watermelon seeds
Watermelon seeds
1
:
8
Almond
Almond
Contains more Folate +31.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +684.8%
Contains more Vitamin B5 +36.1%
Contains more Vitamin B6 +53.9%
Equal in Vitamin B1 - 0.205
Equal in Vitamin B3 - 3.618
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%
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%
Contains more Folate +31.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +684.8%
Contains more Vitamin B5 +36.1%
Contains more Vitamin B6 +53.9%
Equal in Vitamin B1 - 0.205
Equal in Vitamin B3 - 3.618

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
3
:
2
Almond
Almond
Contains more Protein +33.9%
Contains more Water +14.5%
Contains more Other +33.1%
Contains more Carbs +40.8%
Equal in Fats - 49.93
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
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
Contains more Protein +33.9%
Contains more Water +14.5%
Contains more Other +33.1%
Contains more Carbs +40.8%
Equal in Fats - 49.93

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watermelon seeds Almond
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 Watermelon seeds Almond Opinion
Net carbs 15.31g 9.05g Watermelon seeds
Protein 28.33g 21.15g Watermelon seeds
Fats 47.37g 49.93g Almond
Carbs 15.31g 21.55g Almond
Calories 557kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Watermelon seeds
Fiber 12.5g Almond
Calcium 54mg 269mg Almond
Iron 7.28mg 3.71mg Watermelon seeds
Magnesium 515mg 270mg Watermelon seeds
Phosphorus 755mg 481mg Watermelon seeds
Potassium 648mg 733mg Almond
Sodium 99mg 1mg Almond
Zinc 10.24mg 3.12mg Watermelon seeds
Copper 0.686mg 1.031mg Almond
Manganese 1.614mg 2.179mg Almond
Selenium 4.1µg Almond
Vitamin A 0IU 2IU Almond
Vitamin E 25.63mg Almond
Vitamin B1 0.19mg 0.205mg Almond
Vitamin B2 0.145mg 1.138mg Almond
Vitamin B3 3.55mg 3.618mg Almond
Vitamin B5 0.346mg 0.471mg Almond
Vitamin B6 0.089mg 0.137mg Almond
Folate 58µg 44µg Watermelon seeds
Tryptophan 0.39mg 0.211mg Watermelon seeds
Threonine 1.112mg 0.601mg Watermelon seeds
Isoleucine 1.342mg 0.751mg Watermelon seeds
Leucine 2.149mg 1.473mg Watermelon seeds
Lysine 0.887mg 0.568mg Watermelon seeds
Methionine 0.834mg 0.157mg Watermelon seeds
Phenylalanine 2.031mg 1.132mg Watermelon seeds
Valine 1.556mg 0.855mg Watermelon seeds
Histidine 0.775mg 0.539mg Watermelon seeds
Trans Fat 0.015g Watermelon seeds
Saturated Fat 9.779g 3.802g Almond
Monounsaturated Fat 7.407g 31.551g Almond
Polyunsaturated fat 28.094g 12.329g 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
Watermelon seeds Almond
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
19%
Watermelon seeds
82%
Almond
Minerals Daily Need Coverage Score
177%
Watermelon seeds
142%
Almond

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