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  6. Melon vs. Watermelon seeds

Melon vs. Watermelon seeds — In-Depth Nutrition Comparison

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What are the differences between melon and watermelon seeds?

  • Melon is higher in vitamin C, yet watermelon seeds are higher in magnesium, phosphorus, zinc, iron, copper, manganese, vitamin B3, and vitamin B1.
  • Watermelon seeds' daily need coverage for magnesium is 120% more.
  • The amount of saturated fat in melon is lower.

We used Melons, casaba, raw and Seeds, watermelon seed kernels, dried types in this article.

Infographic

Melon 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.
Melon
Melon
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
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 -90.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +4581.8%
Contains more CalciumCalcium +390.9%
Contains more PotassiumPotassium +256%
Contains more IronIron +2041.2%
Contains more CopperCopper +1043.3%
Contains more ZincZinc +14528.6%
Contains more PhosphorusPhosphorus +15000%
Contains more ManganeseManganese +4511.4%

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.
Melon
Melon
5
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 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
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 EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +83.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1166.7%
Contains more Vitamin B2Vitamin B2 +367.7%
Contains more Vitamin B3Vitamin B3 +1430.2%
Contains more Vitamin B5Vitamin B5 +311.9%
Contains more FolateFolate +625%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Melon Watermelon seeds DV% diff.
Polyunsaturated fat 0.039g 28.094g 187%
Magnesium 11mg 515mg 120%
Phosphorus 5mg 755mg 107%
Zinc 0.07mg 10.24mg 92%
Iron 0.34mg 7.28mg 87%
Fats 0.1g 47.37g 73%
Copper 0.06mg 0.686mg 70%
Manganese 0.035mg 1.614mg 69%
Protein 1.11g 28.33g 54%
Saturated fat 0.025g 9.779g 44%
Calories 28kcal 557kcal 26%
Vitamin C 21.8mg 0mg 24%
Vitamin B3 0.232mg 3.55mg 21%
Monounsaturated fat 0.002g 7.407g 19%
Vitamin B1 0.015mg 0.19mg 15%
Potassium 182mg 648mg 14%
Folate 8µg 58µg 13%
Vitamin B2 0.031mg 0.145mg 9%
Vitamin B6 0.163mg 0.089mg 6%
Vitamin B5 0.084mg 0.346mg 5%
Sodium 9mg 99mg 4%
Calcium 11mg 54mg 4%
Fiber 0.9g 4%
Carbs 6.58g 15.31g 3%
Vitamin K 2.5µg 2%
Selenium 0.4µg 1%
Choline 7.6mg 1%
Net carbs 5.68g 15.31g N/A
Sugar 5.69g N/A
Vitamin E 0.05mg 0%
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
Melon
Melon
1
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 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 WaterWater +1718.8%
Contains more ProteinProtein +2452.3%
Contains more FatsFats +47270%
Contains more CarbsCarbs +132.7%
Contains more OtherOther +994.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melon
Melon
1
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 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 -99.7%
Contains more Mono. FatMonounsaturated fat +370250%
Contains more Poly. FatPolyunsaturated fat +71935.9%

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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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.