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  6. Grape vs. Watermelon seeds

Grape vs. Watermelon seeds — In-Depth Nutrition Comparison

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A recap on the differences between grapes and watermelon seeds

  • Grapes have less magnesium, phosphorus, zinc, iron, copper, manganese, vitamin B3, folate, and potassium.
  • Watermelon seeds cover your daily magnesium needs 121% more than grapes.
  • Grapes have less saturated fat.

Food varieties used in this article are Grapes, american type (slip skin), raw and Seeds, watermelon seed kernels, dried.

Infographic

Grape 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.
Grape
Grape
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
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 less SodiumSodium -98%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +10200%
Contains more CalciumCalcium +285.7%
Contains more PotassiumPotassium +239.3%
Contains more IronIron +2410.3%
Contains more CopperCopper +1615%
Contains more ZincZinc +25500%
Contains more PhosphorusPhosphorus +7450%
Contains more ManganeseManganese +124.8%

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.
Grape
Grape
6
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +23.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +106.5%
Contains more Vitamin B2Vitamin B2 +154.4%
Contains more Vitamin B3Vitamin B3 +1083.3%
Contains more Vitamin B5Vitamin B5 +1341.7%
Contains more FolateFolate +1350%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape Watermelon seeds DV% diff.
Polyunsaturated fat 0.102g 28.094g 187%
Magnesium 5mg 515mg 121%
Phosphorus 10mg 755mg 106%
Zinc 0.04mg 10.24mg 93%
Iron 0.29mg 7.28mg 87%
Fats 0.35g 47.37g 72%
Copper 0.04mg 0.686mg 72%
Protein 0.63g 28.33g 55%
Saturated fat 0.114g 9.779g 44%
Manganese 0.718mg 1.614mg 39%
Calories 67kcal 557kcal 25%
Vitamin B3 0.3mg 3.55mg 20%
Monounsaturated fat 0.014g 7.407g 18%
Folate 4µg 58µg 14%
Potassium 191mg 648mg 13%
Vitamin K 14.6µg 12%
Vitamin B1 0.092mg 0.19mg 8%
Vitamin B2 0.057mg 0.145mg 7%
Vitamin B5 0.024mg 0.346mg 6%
Calcium 14mg 54mg 4%
Vitamin C 4mg 0mg 4%
Sodium 2mg 99mg 4%
Fiber 0.9g 4%
Vitamin B6 0.11mg 0.089mg 2%
Vitamin E 0.19mg 1%
Vitamin A 5µg 0µg 1%
Carbs 17.15g 15.31g 1%
Choline 5.6mg 1%
Net carbs 16.25g 15.31g N/A
Sugar 16.25g N/A
Selenium 0.1µg 0%
Tryptophan 0.003mg 0.39mg 0%
Threonine 0.017mg 1.112mg 0%
Isoleucine 0.005mg 1.342mg 0%
Leucine 0.013mg 2.149mg 0%
Lysine 0.014mg 0.887mg 0%
Methionine 0.021mg 0.834mg 0%
Phenylalanine 0.013mg 2.031mg 0%
Valine 0.017mg 1.556mg 0%
Histidine 0.023mg 0.775mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape
Grape
2
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 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 +12%
Contains more WaterWater +1509.9%
Contains more ProteinProtein +4396.8%
Contains more FatsFats +13434.3%
Contains more OtherOther +591.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 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 -98.8%
Contains more Mono. FatMonounsaturated fat +52807.1%
Contains more Poly. FatPolyunsaturated fat +27443.1%

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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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.