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Pumpkin seeds vs. Watermelon — In-Depth Nutrition Comparison

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How are Pumpkin seeds and Watermelon different?

  • Pumpkin seeds are 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 seeds is 93% higher.
  • Pumpkin seeds contain 229 times more Saturated Fat than Watermelon. While Pumpkin seeds contain 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 seeds 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 seeds 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 seeds Watermelon Opinion
Calories 446kcal 30kcal Pumpkin seeds
Protein 18.55g 0.61g Pumpkin seeds
Fats 19.4g 0.15g Pumpkin seeds
Vitamin C 0.3mg 8.1mg Watermelon
Net carbs 35.35g 7.15g Pumpkin seeds
Carbs 53.75g 7.55g Pumpkin seeds
Magnesium 262mg 10mg Pumpkin seeds
Calcium 55mg 7mg Pumpkin seeds
Potassium 919mg 112mg Pumpkin seeds
Iron 3.31mg 0.24mg Pumpkin seeds
Sugar 6.2g Pumpkin seeds
Fiber 18.4g 0.4g Pumpkin seeds
Copper 0.69mg 0.042mg Pumpkin seeds
Zinc 10.3mg 0.1mg Pumpkin seeds
Phosphorus 92mg 11mg Pumpkin seeds
Sodium 18mg 1mg Watermelon
Vitamin A 62IU 569IU Watermelon
Vitamin A 3µg 28µg Watermelon
Vitamin E 0.05mg Watermelon
Manganese 0.496mg 0.038mg Pumpkin seeds
Selenium 0.4µg Watermelon
Vitamin B1 0.034mg 0.033mg Pumpkin seeds
Vitamin B2 0.052mg 0.021mg Pumpkin seeds
Vitamin B3 0.286mg 0.178mg Pumpkin seeds
Vitamin B5 0.056mg 0.221mg Watermelon
Vitamin B6 0.037mg 0.045mg Watermelon
Vitamin K 0.1µg Watermelon
Folate 9µg 3µg Pumpkin seeds
Choline 4.1mg Watermelon
Saturated Fat 3.67g 0.016g Watermelon
Monounsaturated Fat 6.032g 0.037g Pumpkin seeds
Polyunsaturated fat 8.844g 0.05g Pumpkin seeds
Tryptophan 0.326mg 0.007mg Pumpkin seeds
Threonine 0.683mg 0.027mg Pumpkin seeds
Isoleucine 0.956mg 0.019mg Pumpkin seeds
Leucine 1.572mg 0.018mg Pumpkin seeds
Lysine 1.386mg 0.062mg Pumpkin seeds
Methionine 0.417mg 0.006mg Pumpkin seeds
Phenylalanine 0.924mg 0.015mg Pumpkin seeds
Valine 1.491mg 0.016mg Pumpkin seeds
Histidine 0.515mg 0.006mg Pumpkin seeds
Fructose 3.36g Watermelon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds 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 seeds
8%
Watermelon
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
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 seeds
Pumpkin seeds is lower in Sugar (difference - 6.2g)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds 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 seeds - 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.