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  6. Watermelon seeds vs. Almonds

Watermelon seeds vs. Almonds — In-Depth Nutrition Comparison

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A recap on the differences between watermelon seeds and almonds

  • Watermelon seeds have more zinc, magnesium, iron, and phosphorus; however, almonds are higher in vitamin B2, copper, manganese, and calcium.
  • Almonds cover your daily vitamin B2 needs 76% more than watermelon seeds.
  • Almonds contain 99 times less sodium than watermelon seeds. Watermelon seeds contain 99mg of sodium, while almonds contain 1mg.

Food varieties used in this article are Seeds, watermelon seed kernels, dried and Nuts, almonds.

Infographic

Watermelon seeds vs Almonds 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 368% 16% 57% 273% 229% 279% 324% 13% 211% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more MagnesiumMagnesium +90.7%
Contains more IronIron +96.2%
Contains more ZincZinc +228.2%
Contains more PhosphorusPhosphorus +57%
Contains more CalciumCalcium +398.1%
Contains more PotassiumPotassium +13.1%
Contains more CopperCopper +50.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +35%

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 0% 0% 0% 0% 48% 33% 67% 21% 21% 0% 0% 44% 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 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more FolateFolate +31.8%
Contains more Vitamin B2Vitamin B2 +684.8%
Contains more Vitamin B5Vitamin B5 +36.1%
Contains more Vitamin B6Vitamin B6 +53.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.205mg
~equal in Vitamin B3 ~3.618mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Watermelon seeds Almonds DV% diff.
Vitamin E 25.63mg 171%
Polyunsaturated fat 28.094g 12.329g 105%
Vitamin B2 0.145mg 1.138mg 76%
Zinc 10.24mg 3.12mg 65%
Monounsaturated fat 7.407g 31.551g 60%
Magnesium 515mg 270mg 58%
Fiber 12.5g 50%
Iron 7.28mg 3.71mg 45%
Phosphorus 755mg 481mg 39%
Copper 0.686mg 1.031mg 38%
Saturated fat 9.779g 3.802g 27%
Manganese 1.614mg 2.179mg 25%
Calcium 54mg 269mg 22%
Protein 28.33g 21.15g 14%
Choline 52.1mg 9%
Selenium 4.1µg 7%
Folate 58µg 44µg 4%
Sodium 99mg 1mg 4%
Fats 47.37g 49.93g 4%
Vitamin B6 0.089mg 0.137mg 4%
Potassium 648mg 733mg 3%
Vitamin B5 0.346mg 0.471mg 3%
Carbs 15.31g 21.55g 2%
Calories 557kcal 579kcal 1%
Vitamin B1 0.19mg 0.205mg 1%
Net carbs 15.31g 9.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Vitamin B3 3.55mg 3.618mg 0%
Trans fat 0.015g N/A
Tryptophan 0.39mg 0.211mg 0%
Threonine 1.112mg 0.601mg 0%
Isoleucine 1.342mg 0.751mg 0%
Leucine 2.149mg 1.473mg 0%
Lysine 0.887mg 0.568mg 0%
Methionine 0.834mg 0.157mg 0%
Phenylalanine 2.031mg 1.132mg 0%
Valine 1.556mg 0.855mg 0%
Histidine 0.775mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more ProteinProtein +33.9%
Contains more WaterWater +14.5%
Contains more OtherOther +33.1%
Contains more CarbsCarbs +40.8%
~equal in Fats ~49.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 16% 62%
Saturated fat: Sat. Fat 9.779 g
Monounsaturated fat: Mono. Fat 7.407 g
Polyunsaturated fat: Poly. Fat 28.094 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains more Poly. FatPolyunsaturated fat +127.9%
Contains less Sat. FatSaturated fat -61.1%
Contains more Mono. FatMonounsaturated fat +326%

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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. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.