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Pumpkin seed vs. Watermelon — In-Depth Nutrition Comparison

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How are Pumpkin seed and Watermelon different?

  • Pumpkin seed is higher in Zinc, Copper, Fiber, Magnesium, Iron, Potassium, Manganese, and Phosphorus, however, Watermelon is richer in Vitamin C.
  • Daily need coverage for Zinc from Pumpkin seed is 93% higher.
  • Pumpkin seed contains 229 times more Saturated Fat than Watermelon. While Pumpkin seed contains 3.67g of Saturated Fat, Watermelon contains only 0.016g.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Watermelon, raw are the varieties used in this article.

Infographic

Pumpkin seed vs Watermelon 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Contains more MagnesiumMagnesium +2520%
Contains more CalciumCalcium +685.7%
Contains more PotassiumPotassium +720.5%
Contains more IronIron +1279.2%
Contains more CopperCopper +1542.9%
Contains more ZincZinc +10200%
Contains more PhosphorusPhosphorus +736.4%
Contains more ManganeseManganese +1205.3%
Contains less SodiumSodium -94.4%

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.
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 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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 27% 34% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Contains more Vitamin B2Vitamin B2 +147.6%
Contains more Vitamin B3Vitamin B3 +60.7%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +2600%
Contains more Vitamin AVitamin A +817.7%
Contains more Vitamin B5Vitamin B5 +294.6%
Contains more Vitamin B6Vitamin B6 +21.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.033mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more ProteinProtein +2941%
Contains more FatsFats +12833.3%
Contains more CarbsCarbs +611.9%
Contains more OtherOther +1483.3%
Contains more WaterWater +1932.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated Fat: Sat. Fat 3.67 g
Monounsaturated Fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
16% 36% 49%
Saturated Fat: Sat. Fat 0.016 g
Monounsaturated Fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated Fat +16202.7%
Contains more Poly. FatPolyunsaturated fat +17588%
Contains less Sat. FatSaturated Fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Watermelon
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Watermelon Opinion
Calories 446kcal 30kcal Pumpkin seed
Protein 18.55g 0.61g Pumpkin seed
Fats 19.4g 0.15g Pumpkin seed
Vitamin C 0.3mg 8.1mg Watermelon
Net carbs 35.35g 7.15g Pumpkin seed
Carbs 53.75g 7.55g Pumpkin seed
Magnesium 262mg 10mg Pumpkin seed
Calcium 55mg 7mg Pumpkin seed
Potassium 919mg 112mg Pumpkin seed
Iron 3.31mg 0.24mg Pumpkin seed
Sugar 6.2g Pumpkin seed
Fiber 18.4g 0.4g Pumpkin seed
Copper 0.69mg 0.042mg Pumpkin seed
Zinc 10.3mg 0.1mg Pumpkin seed
Phosphorus 92mg 11mg Pumpkin seed
Sodium 18mg 1mg Watermelon
Vitamin A 62IU 569IU Watermelon
Vitamin A RAE 3µg 28µg Watermelon
Vitamin E 0.05mg Watermelon
Manganese 0.496mg 0.038mg Pumpkin seed
Selenium 0.4µg Watermelon
Vitamin B1 0.034mg 0.033mg Pumpkin seed
Vitamin B2 0.052mg 0.021mg Pumpkin seed
Vitamin B3 0.286mg 0.178mg Pumpkin seed
Vitamin B5 0.056mg 0.221mg Watermelon
Vitamin B6 0.037mg 0.045mg Watermelon
Vitamin K 0.1µg Watermelon
Folate 9µg 3µg Pumpkin seed
Choline 4.1mg Watermelon
Saturated Fat 3.67g 0.016g Watermelon
Monounsaturated Fat 6.032g 0.037g Pumpkin seed
Polyunsaturated fat 8.844g 0.05g Pumpkin seed
Tryptophan 0.326mg 0.007mg Pumpkin seed
Threonine 0.683mg 0.027mg Pumpkin seed
Isoleucine 0.956mg 0.019mg Pumpkin seed
Leucine 1.572mg 0.018mg Pumpkin seed
Lysine 1.386mg 0.062mg Pumpkin seed
Methionine 0.417mg 0.006mg Pumpkin seed
Phenylalanine 0.924mg 0.015mg Pumpkin seed
Valine 1.491mg 0.016mg Pumpkin seed
Histidine 0.515mg 0.006mg Pumpkin seed
Fructose 3.36g Watermelon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Watermelon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
4%
Pumpkin seed
8%
Watermelon
Minerals Daily Need Coverage Score
103%
Pumpkin seed
6%
Watermelon

Comparison summary

Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 3.654g)
Which food is lower in glycemic index?
Watermelon
Watermelon is lower in glycemic index (difference - 76)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $2.1)
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 6.2g)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.