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  6. Tahini vs. Watermelon seeds

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
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.
Tahini
Tahini
4
:
6
Watermelon seeds
Watermelon seeds
Contains more Calcium +688.9%
Contains more Iron +22.9%
Contains more Copper +134.7%
Contains more Magnesium +442.1%
Contains more Potassium +56.5%
Contains less Sodium -13.9%
Contains more Zinc +121.6%
Contains more Manganese +10.9%
Equal in Phosphorus - 755
Tahini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Contains more Calcium +688.9%
Contains more Iron +22.9%
Contains more Copper +134.7%
Contains more Magnesium +442.1%
Contains more Potassium +56.5%
Contains less Sodium -13.9%
Contains more Zinc +121.6%
Contains more Manganese +10.9%
Equal in Phosphorus - 755

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
Tahini
9
:
0
Watermelon seeds
Watermelon seeds
Contains more Vitamin A +∞%
Contains more Vitamin B1 +542.1%
Contains more Vitamin B2 +226.2%
Contains more Vitamin B3 +53.5%
Contains more Vitamin B5 +100.3%
Contains more Vitamin B6 +67.4%
Contains more Folate +69%
Tahini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 5% 0% 0% 305% 110% 103% 42% 35% 74% 0% 0%
Watermelon seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 48% 34% 67% 21% 21% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +542.1%
Contains more Vitamin B2 +226.2%
Contains more Vitamin B3 +53.5%
Contains more Vitamin B5 +100.3%
Contains more Vitamin B6 +67.4%
Contains more Folate +69%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
Tahini
3
:
2
Watermelon seeds
Watermelon seeds
Contains more Fats +13.5%
Contains more Carbs +38.4%
Contains more Other +26.9%
Contains more Protein +66.6%
Contains more Water +65.6%
Tahini
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
Watermelon seeds
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 Fats +13.5%
Contains more Carbs +38.4%
Contains more Other +26.9%
Contains more Protein +66.6%
Contains more Water +65.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tahini
Tahini
2
:
1
Watermelon seeds
Watermelon seeds
Contains less Saturated Fat -23%
Contains more Monounsaturated Fat +174.1%
Contains more Polyunsaturated fat +19.2%
Tahini
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
Watermelon seeds
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
Contains less Saturated Fat -23%
Contains more Monounsaturated Fat +174.1%
Contains more Polyunsaturated fat +19.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tahini Watermelon seeds Opinion
Net carbs 11.89g 15.31g Watermelon seeds
Protein 17g 28.33g Watermelon seeds
Fats 53.76g 47.37g Tahini
Carbs 21.19g 15.31g Tahini
Calories 595kcal 557kcal Tahini
Sugar 0.49g Watermelon seeds
Fiber 9.3g Tahini
Calcium 426mg 54mg Tahini
Iron 8.95mg 7.28mg Tahini
Magnesium 95mg 515mg Watermelon seeds
Phosphorus 732mg 755mg Watermelon seeds
Potassium 414mg 648mg Watermelon seeds
Sodium 115mg 99mg Watermelon seeds
Zinc 4.62mg 10.24mg Watermelon seeds
Copper 1.61mg 0.686mg Tahini
Manganese 1.456mg 1.614mg Watermelon seeds
Selenium 34.4µg Tahini
Vitamin A 67IU 0IU Tahini
Vitamin A RAE 3µg 0µg Tahini
Vitamin E 0.25mg Tahini
Vitamin B1 1.22mg 0.19mg Tahini
Vitamin B2 0.473mg 0.145mg Tahini
Vitamin B3 5.45mg 3.55mg Tahini
Vitamin B5 0.693mg 0.346mg Tahini
Vitamin B6 0.149mg 0.089mg Tahini
Folate 98µg 58µg Tahini
Tryptophan 0.372mg 0.39mg Watermelon seeds
Threonine 0.706mg 1.112mg Watermelon seeds
Isoleucine 0.731mg 1.342mg Watermelon seeds
Leucine 1.302mg 2.149mg Watermelon seeds
Lysine 0.545mg 0.887mg Watermelon seeds
Methionine 0.561mg 0.834mg Watermelon seeds
Phenylalanine 0.901mg 2.031mg Watermelon seeds
Valine 0.95mg 1.556mg Watermelon seeds
Histidine 0.5mg 0.775mg Watermelon seeds
Saturated Fat 7.529g 9.779g Tahini
Monounsaturated Fat 20.302g 7.407g Tahini
Polyunsaturated fat 23.564g 28.094g Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Watermelon seeds
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
56%
Tahini
19%
Watermelon seeds
Minerals Daily Need Coverage Score
194%
Tahini
177%
Watermelon seeds

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Watermelon seeds
Watermelon seeds contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Tahini
Tahini is lower in Saturated Fat (difference - 2.25g)
Which food is richer in vitamins?
Tahini
Tahini is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. 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.