Almonds vs. Watermelon seeds — In-Depth Nutrition Comparison
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A recap on 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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
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
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
78%
18%
Minerals Daily Need Coverage Score
142%
177%
Comparison summary
Which food is lower in Sugar?
Watermelon seeds is lower in Sugar (difference - 4.35g)
Which food is lower in glycemic index?
Watermelon seeds is lower in glycemic index (difference - 0)
Which food is cheaper?
Watermelon seeds is cheaper (difference - $2.4)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 98mg)
Which food is lower in Saturated fat?
Almonds is lower in Saturated fat (difference - 5.977g)
Which food is richer in vitamins?
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.