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  6. Almonds vs. Watermelon seeds

Almonds vs. Watermelon seeds — In-Depth Nutrition Comparison

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A recap on the differences between almonds and watermelon seeds

  • Almonds have more vitamin B2, copper, manganese, and calcium; however, watermelon seeds are higher in zinc, magnesium, iron, and phosphorus.
  • Almonds cover your daily vitamin B2 needs 76% more than watermelon seeds.
  • Watermelon seeds contain 5 times less calcium than almonds. Almonds contain 269mg of calcium, while watermelon seeds contain 54mg.
  • Almonds have less saturated fat.

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

Infographic

Almonds 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 +398.1%
Contains more PotassiumPotassium +13.1%
Contains more CopperCopper +50.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +35%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +90.7%
Contains more IronIron +96.2%
Contains more ZincZinc +228.2%
Contains more PhosphorusPhosphorus +57%

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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +684.8%
Contains more Vitamin B5Vitamin B5 +36.1%
Contains more Vitamin B6Vitamin B6 +53.9%
Contains more CholineCholine +∞%
Contains more FolateFolate +31.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.19mg
~equal in Vitamin B3 ~3.55mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almonds Watermelon seeds DV% diff.
Vitamin E 25.63mg 171%
Polyunsaturated fat 12.329g 28.094g 105%
Vitamin B2 1.138mg 0.145mg 76%
Zinc 3.12mg 10.24mg 65%
Monounsaturated fat 31.551g 7.407g 60%
Magnesium 270mg 515mg 58%
Fiber 12.5g 50%
Iron 3.71mg 7.28mg 45%
Phosphorus 481mg 755mg 39%
Copper 1.031mg 0.686mg 38%
Saturated fat 3.802g 9.779g 27%
Manganese 2.179mg 1.614mg 25%
Calcium 269mg 54mg 22%
Protein 21.15g 28.33g 14%
Choline 52.1mg 9%
Selenium 4.1µg 7%
Folate 44µg 58µg 4%
Sodium 1mg 99mg 4%
Fats 49.93g 47.37g 4%
Vitamin B6 0.137mg 0.089mg 4%
Potassium 733mg 648mg 3%
Vitamin B5 0.471mg 0.346mg 3%
Carbs 21.55g 15.31g 2%
Calories 579kcal 557kcal 1%
Vitamin B1 0.205mg 0.19mg 1%
Net carbs 9.05g 15.31g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Vitamin B3 3.618mg 3.55mg 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.39mg 0%
Threonine 0.601mg 1.112mg 0%
Isoleucine 0.751mg 1.342mg 0%
Leucine 1.473mg 2.149mg 0%
Lysine 0.568mg 0.887mg 0%
Methionine 0.157mg 0.834mg 0%
Phenylalanine 1.132mg 2.031mg 0%
Valine 0.855mg 1.556mg 0%
Histidine 0.539mg 0.775mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +40.8%
Contains more ProteinProtein +33.9%
Contains more WaterWater +14.5%
Contains more OtherOther +33.1%
~equal in Fats ~47.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 -61.1%
Contains more Mono. FatMonounsaturated fat +326%
Contains more Poly. FatPolyunsaturated fat +127.9%

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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. Almonds - 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.