Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Almond butter
  5. Compare
  6. Almond butter vs. Watermelon seeds

Almond butter vs. Watermelon seeds — In-Depth Nutrition Comparison

Compare

How are Almond butter and Watermelon seeds different?

  • Almond butter is higher in Vitamin B2, Calcium, Copper, and Manganese, however, Watermelon seeds are richer in Zinc, Magnesium, Iron, Phosphorus, and Vitamin B1.
  • Daily need coverage for Zinc from Watermelon seeds is 63% higher.
  • Almond butter contains 6 times more Vitamin B2 than Watermelon seeds. While Almond butter contains 0.939mg of Vitamin B2, Watermelon seeds contain only 0.145mg.
  • Almond butter has less Saturated Fat.

Nuts, almond butter, plain, without salt added and Seeds, watermelon seed kernels, dried are the varieties used in this article.

Infographic

Almond butter 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 butter
Almond butter
6
:
4
Watermelon seeds
Watermelon seeds
Contains more Calcium +542.6%
Contains more Potassium +15.4%
Contains less Sodium -92.9%
Contains more Copper +36.2%
Contains more Manganese +32%
Contains more Iron +108.6%
Contains more Magnesium +84.6%
Contains more Phosphorus +48.6%
Contains more Zinc +211.2%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
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 +542.6%
Contains more Potassium +15.4%
Contains less Sodium -92.9%
Contains more Copper +36.2%
Contains more Manganese +32%
Contains more Iron +108.6%
Contains more Magnesium +84.6%
Contains more Phosphorus +48.6%
Contains more Zinc +211.2%

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 butter
Almond butter
5
:
4
Watermelon seeds
Watermelon seeds
Contains more Vitamin A +∞%
Contains more Vitamin B2 +547.6%
Contains more Vitamin B6 +15.7%
Contains more Vitamin B1 +363.4%
Contains more Vitamin B3 +12.5%
Equal in Vitamin B5 - 0.346
Equal in Folate - 58
Almond butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 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 +547.6%
Contains more Vitamin B6 +15.7%
Contains more Vitamin B1 +363.4%
Contains more Vitamin B3 +12.5%
Equal in Vitamin B5 - 0.346
Equal in Folate - 58

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond butter
Almond butter
2
:
3
Watermelon seeds
Watermelon seeds
Contains more Fats +17.2%
Contains more Carbs +22.9%
Contains more Protein +35.2%
Contains more Water +207.9%
Contains more Other +27.9%
Almond butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 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 Fats +17.2%
Contains more Carbs +22.9%
Contains more Protein +35.2%
Contains more Water +207.9%
Contains more Other +27.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond butter
Almond butter
2
:
1
Watermelon seeds
Watermelon seeds
Contains less Saturated Fat -57.5%
Contains more Monounsaturated Fat +338%
Contains more Polyunsaturated fat +106.4%
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 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 -57.5%
Contains more Monounsaturated Fat +338%
Contains more Polyunsaturated fat +106.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond butter Watermelon seeds Opinion
Net carbs 8.52g 15.31g Watermelon seeds
Protein 20.96g 28.33g Watermelon seeds
Fats 55.5g 47.37g Almond butter
Carbs 18.82g 15.31g Almond butter
Calories 614kcal 557kcal Almond butter
Starch 0.08g Almond butter
Sugar 4.43g Watermelon seeds
Fiber 10.3g Almond butter
Calcium 347mg 54mg Almond butter
Iron 3.49mg 7.28mg Watermelon seeds
Magnesium 279mg 515mg Watermelon seeds
Phosphorus 508mg 755mg Watermelon seeds
Potassium 748mg 648mg Almond butter
Sodium 7mg 99mg Almond butter
Zinc 3.29mg 10.24mg Watermelon seeds
Copper 0.934mg 0.686mg Almond butter
Manganese 2.131mg 1.614mg Almond butter
Selenium 2.4µg Almond butter
Vitamin A 1IU 0IU Almond butter
Vitamin E 24.21mg Almond butter
Vitamin B1 0.041mg 0.19mg Watermelon seeds
Vitamin B2 0.939mg 0.145mg Almond butter
Vitamin B3 3.155mg 3.55mg Watermelon seeds
Vitamin B5 0.318mg 0.346mg Watermelon seeds
Vitamin B6 0.103mg 0.089mg Almond butter
Folate 53µg 58µg Watermelon seeds
Tryptophan 0.159mg 0.39mg Watermelon seeds
Threonine 0.555mg 1.112mg Watermelon seeds
Isoleucine 0.813mg 1.342mg Watermelon seeds
Leucine 1.483mg 2.149mg Watermelon seeds
Lysine 0.612mg 0.887mg Watermelon seeds
Methionine 0.122mg 0.834mg Watermelon seeds
Phenylalanine 1.149mg 2.031mg Watermelon seeds
Valine 0.937mg 1.556mg Watermelon seeds
Histidine 0.55mg 0.775mg Watermelon seeds
Saturated Fat 4.152g 9.779g Almond butter
Monounsaturated Fat 32.445g 7.407g Almond butter
Polyunsaturated fat 13.613g 28.094g Watermelon seeds

Which food is preferable for your diet?

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

People also compare

Almond butter
Almond butter vs Almond
Almond
Almond butter
Almond butter vs Butter
Butter
Almond butter
Almond butter vs Peanut butter
Peanut butter
Watermelon seeds
Watermelon seeds vs Pumpkin seed
Pumpkin seed
Watermelon seeds
Watermelon seeds vs Sunflower seed
Sunflower seed
Watermelon seeds
Watermelon seeds vs Seed
Seed

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
71%
Almond butter
19%
Watermelon seeds
Minerals Daily Need Coverage Score
141%
Almond butter
177%
Watermelon seeds

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 4.43g)
Which food is cheaper?
Watermelon seeds
Watermelon seeds is cheaper (difference - $3)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 92mg)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 5.627g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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.
Which food is richer in vitamins?
?
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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.