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  6. Almond paste vs. Watermelon seeds

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

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A recap on the differences between almond paste and watermelon seeds

  • Almond paste has more vitamin B2 and calcium; however, watermelon seeds are higher in magnesium, zinc, iron, phosphorus, manganese, copper, and vitamin B3.
  • Watermelon seeds cover your daily magnesium needs 92% more than almond paste.
  • Watermelon seeds contain 3 times less calcium than almond paste. Almond paste contains 172mg of calcium, while watermelon seeds contain 54mg.
  • Almond paste has less saturated fat.

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

Infographic

Almond paste 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 93% 52% 28% 60% 151% 40% 111% 1.2% 112% 23%
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 +218.5%
Contains less SodiumSodium -90.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +296.2%
Contains more PotassiumPotassium +106.4%
Contains more IronIron +355%
Contains more CopperCopper +51.1%
Contains more ZincZinc +591.9%
Contains more PhosphorusPhosphorus +192.6%
Contains more ManganeseManganese +88.6%

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 0.33% 0% 271% 0% 21% 96% 27% 6.8% 8.3% 0% 0% 55% 16%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +185.5%
Contains more FolateFolate +25.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +131.7%
Contains more Vitamin B3Vitamin B3 +149.6%
Contains more Vitamin B5Vitamin B5 +206.2%
Contains more Vitamin B6Vitamin B6 +147.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almond paste Watermelon seeds DV% diff.
Polyunsaturated fat 5.821g 28.094g 148%
Magnesium 130mg 515mg 92%
Vitamin E 13.54mg 90%
Zinc 1.48mg 10.24mg 80%
Iron 1.6mg 7.28mg 71%
Phosphorus 258mg 755mg 71%
Protein 9g 28.33g 39%
Saturated fat 2.629g 9.779g 33%
Manganese 0.856mg 1.614mg 33%
Fats 27.74g 47.37g 30%
Monounsaturated fat 18.012g 7.407g 27%
Copper 0.454mg 0.686mg 26%
Vitamin B2 0.414mg 0.145mg 21%
Fiber 4.8g 19%
Vitamin B3 1.422mg 3.55mg 13%
Calcium 172mg 54mg 12%
Carbs 47.81g 15.31g 11%
Potassium 314mg 648mg 10%
Vitamin B1 0.082mg 0.19mg 9%
Selenium 4.2µg 8%
Choline 28.5mg 5%
Calories 458kcal 557kcal 5%
Vitamin B5 0.113mg 0.346mg 5%
Vitamin B6 0.036mg 0.089mg 4%
Folate 73µg 58µg 4%
Sodium 9mg 99mg 4%
Vitamin C 0.1mg 0mg 0%
Net carbs 43.01g 15.31g N/A
Sugar 36.25g N/A
Tryptophan 0.39mg 0%
Threonine 1.112mg 0%
Isoleucine 1.342mg 0%
Leucine 2.149mg 0%
Lysine 0.887mg 0%
Methionine 0.834mg 0%
Phenylalanine 2.031mg 0%
Valine 1.556mg 0%
Histidine 0.775mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 28% 48% 14%
Protein: 9 g
Fats: 27.74 g
Carbs: 47.81 g
Water: 14.08 g
Other: 1.37 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 CarbsCarbs +212.3%
Contains more WaterWater +178.8%
Contains more ProteinProtein +214.8%
Contains more FatsFats +70.8%
Contains more OtherOther +187.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 68% 22%
Saturated fat: Sat. Fat 2.629 g
Monounsaturated fat: Mono. Fat 18.012 g
Polyunsaturated fat: Poly. Fat 5.821 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 -73.1%
Contains more Mono. FatMonounsaturated fat +143.2%
Contains more Poly. FatPolyunsaturated fat +382.6%

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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 paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/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.