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
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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.
| 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% |
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.
| 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 D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17 g
Fats:
53.76 g
Carbs:
21.19 g
Water:
3.05 g
Other:
5 g
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
Saturated Fat:
Sat. Fat
7.529 g
Monounsaturated Fat:
Mono. Fat
20.302 g
Polyunsaturated fat:
Poly. Fat
23.564 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 595kcal | 557kcal |
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| Protein | 17g | 28.33g |
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| Fats | 53.76g | 47.37g |
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| Net carbs | 11.89g | 15.31g |
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| Carbs | 21.19g | 15.31g |
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| Magnesium | 95mg | 515mg |
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| Calcium | 426mg | 54mg |
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| Potassium | 414mg | 648mg |
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| Iron | 8.95mg | 7.28mg |
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| Sugar | 0.49g |
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| Fiber | 9.3g |
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| Copper | 1.61mg | 0.686mg |
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| Zinc | 4.62mg | 10.24mg |
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| Phosphorus | 732mg | 755mg |
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| Sodium | 115mg | 99mg |
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| Vitamin A | 67IU | 0IU |
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| Vitamin A | 3µg | 0µg |
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| Vitamin E | 0.25mg |
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| Manganese | 1.456mg | 1.614mg |
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| Selenium | 34.4µg |
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| Vitamin B1 | 1.22mg | 0.19mg |
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| Vitamin B2 | 0.473mg | 0.145mg |
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| Vitamin B3 | 5.45mg | 3.55mg |
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| Vitamin B5 | 0.693mg | 0.346mg |
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| Vitamin B6 | 0.149mg | 0.089mg |
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| Folate | 98µg | 58µg |
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| Choline | 25.8mg |
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| Saturated Fat | 7.529g | 9.779g |
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| Monounsaturated Fat | 20.302g | 7.407g |
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| Polyunsaturated fat | 23.564g | 28.094g |
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| Tryptophan | 0.372mg | 0.39mg |
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| Threonine | 0.706mg | 1.112mg |
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| Isoleucine | 0.731mg | 1.342mg |
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| Leucine | 1.302mg | 2.149mg |
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| Lysine | 0.545mg | 0.887mg |
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| Methionine | 0.561mg | 0.834mg |
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| Phenylalanine | 0.901mg | 2.031mg |
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| Valine | 0.95mg | 1.556mg |
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| Histidine | 0.5mg | 0.775mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
People also compare
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
53%
18%
Minerals Daily Need Coverage Score
194%
177%
Comparison summary
Which food is lower in Sugar?
Watermelon seeds is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Watermelon seeds contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Tahini is lower in Saturated Fat (difference - 2.25g)
Which food is richer in vitamins?
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.