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  6. Pumpkin seeds vs. Watermelon seeds

Pumpkin seeds vs. Watermelon seeds — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and watermelon seeds?

  • Pumpkin seeds are higher in potassium, yet watermelon seeds are higher in phosphorus, magnesium, iron, manganese, vitamin B3, vitamin B1, folate, and vitamin B2.
  • Watermelon seeds' daily need coverage for phosphorus is 95% more.
  • The amount of saturated fat in pumpkin seeds is lower.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Seeds, watermelon seed kernels, dried types in this article.

Infographic

Pumpkin seeds 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.
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 368% 16% 57% 273% 229% 279% 324% 13% 211% 0%
Contains more PotassiumPotassium +41.8%
Contains less SodiumSodium -81.8%
Contains more MagnesiumMagnesium +96.6%
Contains more IronIron +119.9%
Contains more PhosphorusPhosphorus +720.7%
Contains more ManganeseManganese +225.4%
~equal in Calcium ~54mg
~equal in Copper ~0.686mg
~equal in Zinc ~10.24mg
~equal in Selenium ~µg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8%
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 0% 0% 0% 0% 48% 33% 67% 21% 21% 0% 0% 44%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +458.8%
Contains more Vitamin B2Vitamin B2 +178.8%
Contains more Vitamin B3Vitamin B3 +1141.3%
Contains more Vitamin B5Vitamin B5 +517.9%
Contains more Vitamin B6Vitamin B6 +140.5%
Contains more FolateFolate +544.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Watermelon seeds DV% diff.
Polyunsaturated fat 8.844g 28.094g 128%
Phosphorus 92mg 755mg 95%
Fiber 18.4g 74%
Magnesium 262mg 515mg 60%
Iron 3.31mg 7.28mg 50%
Manganese 0.496mg 1.614mg 49%
Fats 19.4g 47.37g 43%
Saturated fat 3.67g 9.779g 28%
Protein 18.55g 28.33g 20%
Vitamin B3 0.286mg 3.55mg 20%
Carbs 53.75g 15.31g 13%
Vitamin B1 0.034mg 0.19mg 13%
Folate 9µg 58µg 12%
Potassium 919mg 648mg 8%
Vitamin B2 0.052mg 0.145mg 7%
Calories 446kcal 557kcal 6%
Vitamin B5 0.056mg 0.346mg 6%
Sodium 18mg 99mg 4%
Vitamin B6 0.037mg 0.089mg 4%
Monounsaturated fat 6.032g 7.407g 3%
Zinc 10.3mg 10.24mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 15.31g N/A
Calcium 55mg 54mg 0%
Copper 0.69mg 0.686mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.326mg 0.39mg 0%
Threonine 0.683mg 1.112mg 0%
Isoleucine 0.956mg 1.342mg 0%
Leucine 1.572mg 2.149mg 0%
Lysine 1.386mg 0.887mg 0%
Methionine 0.417mg 0.834mg 0%
Phenylalanine 0.924mg 2.031mg 0%
Valine 1.491mg 1.556mg 0%
Histidine 0.515mg 0.775mg 0%

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
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 +251.1%
Contains more ProteinProtein +52.7%
Contains more FatsFats +144.2%
Contains more WaterWater +12.2%
~equal in Other ~3.94g

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
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 -62.5%
Contains more Mono. FatMonounsaturated fat +22.8%
Contains more Poly. FatPolyunsaturated fat +217.7%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.