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Tahini vs. Watermelon seeds — In-Depth Nutrition Comparison

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Significant differences between tahini and watermelon seeds

  • Tahini has more copper, vitamin B1, calcium, vitamin B2, iron, vitamin B3, and folate; however, watermelon seeds are richer in magnesium and zinc.
  • Tahini covers your daily copper needs 103% more than watermelon seeds.
  • Watermelon seeds have 8 times less calcium than tahini. Tahini has 426mg of calcium, while watermelon seeds have 54mg.
  • Tahini contains less saturated fat.

Specific food types used in this comparison are Seeds, sesame butter, tahini, from roasted, and toasted kernels (most common type) and Seeds, watermelon seed kernels, dried.

Infographic

Tahini vs Watermelon seeds infographic
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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.
Tahini
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 128% 37% 336% 537% 126% 314% 15% 190% 188%
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 CalciumCalcium +688.9%
Contains more IronIron +22.9%
Contains more CopperCopper +134.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +442.1%
Contains more PotassiumPotassium +56.5%
Contains more ZincZinc +121.6%
Contains less SodiumSodium -13.9%
Contains more ManganeseManganese +10.9%
~equal in Phosphorus ~755mg

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.
Tahini
9
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% 1% 5% 0% 305% 109% 102% 42% 34% 0% 0% 74% 14%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +542.1%
Contains more Vitamin B2Vitamin B2 +226.2%
Contains more Vitamin B3Vitamin B3 +53.5%
Contains more Vitamin B5Vitamin B5 +100.3%
Contains more Vitamin B6Vitamin B6 +67.4%
Contains more FolateFolate +69%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Tahini Watermelon seeds DV% diff.
Copper 1.61mg 0.686mg 103%
Magnesium 95mg 515mg 100%
Vitamin B1 1.22mg 0.19mg 86%
Selenium 34.4µg 63%
Zinc 4.62mg 10.24mg 51%
Fiber 9.3g 37%
Calcium 426mg 54mg 37%
Monounsaturated fat 20.302g 7.407g 32%
Polyunsaturated fat 23.564g 28.094g 30%
Vitamin B2 0.473mg 0.145mg 25%
Protein 17g 28.33g 23%
Iron 8.95mg 7.28mg 21%
Vitamin B3 5.45mg 3.55mg 12%
Saturated fat 7.529g 9.779g 10%
Folate 98µg 58µg 10%
Fats 53.76g 47.37g 10%
Vitamin B5 0.693mg 0.346mg 7%
Potassium 414mg 648mg 7%
Manganese 1.456mg 1.614mg 7%
Choline 25.8mg 5%
Vitamin B6 0.149mg 0.089mg 5%
Phosphorus 732mg 755mg 3%
Calories 595kcal 557kcal 2%
Vitamin E 0.25mg 2%
Carbs 21.19g 15.31g 2%
Sodium 115mg 99mg 1%
Net carbs 11.89g 15.31g N/A
Sugar 0.49g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.372mg 0.39mg 0%
Threonine 0.706mg 1.112mg 0%
Isoleucine 0.731mg 1.342mg 0%
Leucine 1.302mg 2.149mg 0%
Lysine 0.545mg 0.887mg 0%
Methionine 0.561mg 0.834mg 0%
Phenylalanine 0.901mg 2.031mg 0%
Valine 0.95mg 1.556mg 0%
Histidine 0.5mg 0.775mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
3
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 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 FatsFats +13.5%
Contains more CarbsCarbs +38.4%
Contains more OtherOther +26.9%
Contains more ProteinProtein +66.6%
Contains more WaterWater +65.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tahini
2
15% 40% 46%
Saturated fat: Sat. Fat 7.529 g
Monounsaturated fat: Mono. Fat 20.302 g
Polyunsaturated fat: Poly. Fat 23.564 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 -23%
Contains more Mono. FatMonounsaturated fat +174.1%
Contains more Poly. FatPolyunsaturated fat +19.2%

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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. Tahini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170189/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.