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

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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 368% 16% 57% 273% 229% 279% 324% 13% 211% 0%
Contains more CalciumCalcium +542.6%
Contains more PotassiumPotassium +15.4%
Contains more CopperCopper +36.2%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +32%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +84.6%
Contains more IronIron +108.6%
Contains more ZincZinc +211.2%
Contains more PhosphorusPhosphorus +48.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.06% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 48% 33% 67% 21% 21% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B2Vitamin B2 +547.6%
Contains more Vitamin B6Vitamin B6 +15.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +363.4%
Contains more Vitamin B3Vitamin B3 +12.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.346mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~58µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
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 FatsFats +17.2%
Contains more CarbsCarbs +22.9%
Contains more ProteinProtein +35.2%
Contains more WaterWater +207.9%
Contains more OtherOther +27.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated Fat: Sat. Fat 4.152 g
Monounsaturated Fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
22% 16% 62%
Saturated Fat: Sat. Fat 9.779 g
Monounsaturated Fat: Mono. Fat 7.407 g
Polyunsaturated fat: Poly. Fat 28.094 g
Contains less Sat. FatSaturated Fat -57.5%
Contains more Mono. FatMonounsaturated Fat +338%
Contains more Poly. FatPolyunsaturated 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
Calories 614kcal 557kcal Almond butter
Protein 20.96g 28.33g Watermelon seeds
Fats 55.5g 47.37g Almond butter
Net carbs 8.52g 15.31g Watermelon seeds
Carbs 18.82g 15.31g Almond butter
Magnesium 279mg 515mg Watermelon seeds
Calcium 347mg 54mg Almond butter
Potassium 748mg 648mg Almond butter
Iron 3.49mg 7.28mg Watermelon seeds
Sugar 4.43g Watermelon seeds
Fiber 10.3g Almond butter
Copper 0.934mg 0.686mg Almond butter
Zinc 3.29mg 10.24mg Watermelon seeds
Starch 0.08g Almond butter
Phosphorus 508mg 755mg Watermelon seeds
Sodium 7mg 99mg Almond butter
Vitamin A 1IU 0IU Almond butter
Vitamin E 24.21mg Almond butter
Manganese 2.131mg 1.614mg Almond butter
Selenium 2.4µg 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
Choline 52.1mg Almond butter
Saturated Fat 4.152g 9.779g Almond butter
Monounsaturated Fat 32.445g 7.407g Almond butter
Polyunsaturated fat 13.613g 28.094g 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

Which food is preferable for your diet?

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

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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
68%
Almond butter
18%
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.