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Watermelon seeds vs. Almond butter — In-Depth Nutrition Comparison

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How are Watermelon seeds and Almond butter different?

  • Watermelon seeds are higher in Zinc, Magnesium, Iron, Phosphorus, and Vitamin B1, however, Almond butter is richer in Vitamin B2, Calcium, Copper, and Manganese.
  • Daily need coverage for Zinc from Watermelon seeds is 63% higher.
  • Watermelon seeds contain 5 times more Vitamin B1 than Almond butter. While Watermelon seeds contain 0.19mg of Vitamin B1, Almond butter contains only 0.041mg.
  • Almond butter has less Saturated Fat.

Seeds, watermelon seed kernels, dried and Nuts, almond butter, plain, without salt added are the varieties used in this article.

Infographic

Watermelon seeds vs Almond butter 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.
Contains more Iron +108.6%
Contains more Magnesium +84.6%
Contains more Phosphorus +48.6%
Contains more Zinc +211.2%
Contains more Calcium +542.6%
Contains more Potassium +15.4%
Contains less Sodium -92.9%
Contains more Copper +36.2%
Contains more Manganese +32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Contains more Iron +108.6%
Contains more Magnesium +84.6%
Contains more Phosphorus +48.6%
Contains more Zinc +211.2%
Contains more Calcium +542.6%
Contains more Potassium +15.4%
Contains less Sodium -92.9%
Contains more Copper +36.2%
Contains more Manganese +32%

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 B1 +363.4%
Contains more Vitamin B3 +12.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +547.6%
Contains more Vitamin B6 +15.7%
Equal in Vitamin B5 - 0.318
Equal in Folate - 53
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 48% 34% 67% 21% 21% 44% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 29% 0%
Contains more Vitamin B1 +363.4%
Contains more Vitamin B3 +12.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +547.6%
Contains more Vitamin B6 +15.7%
Equal in Vitamin B5 - 0.318
Equal in Folate - 53

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +35.2%
Contains more Water +207.9%
Contains more Other +27.9%
Contains more Fats +17.2%
Contains more Carbs +22.9%
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% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more Protein +35.2%
Contains more Water +207.9%
Contains more Other +27.9%
Contains more Fats +17.2%
Contains more Carbs +22.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +106.4%
Contains less Saturated Fat -57.5%
Contains more Monounsaturated Fat +338%
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Contains more Polyunsaturated fat +106.4%
Contains less Saturated Fat -57.5%
Contains more Monounsaturated Fat +338%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watermelon seeds Almond butter Opinion
Net carbs 15.31g 8.52g Watermelon seeds
Protein 28.33g 20.96g Watermelon seeds
Fats 47.37g 55.5g Almond butter
Carbs 15.31g 18.82g Almond butter
Calories 557kcal 614kcal Almond butter
Starch 0.08g Almond butter
Sugar 4.43g Watermelon seeds
Fiber 10.3g Almond butter
Calcium 54mg 347mg Almond butter
Iron 7.28mg 3.49mg Watermelon seeds
Magnesium 515mg 279mg Watermelon seeds
Phosphorus 755mg 508mg Watermelon seeds
Potassium 648mg 748mg Almond butter
Sodium 99mg 7mg Almond butter
Zinc 10.24mg 3.29mg Watermelon seeds
Copper 0.686mg 0.934mg Almond butter
Manganese 1.614mg 2.131mg Almond butter
Selenium 2.4µg Almond butter
Vitamin A 0IU 1IU Almond butter
Vitamin E 24.21mg Almond butter
Vitamin B1 0.19mg 0.041mg Watermelon seeds
Vitamin B2 0.145mg 0.939mg Almond butter
Vitamin B3 3.55mg 3.155mg Watermelon seeds
Vitamin B5 0.346mg 0.318mg Watermelon seeds
Vitamin B6 0.089mg 0.103mg Almond butter
Folate 58µg 53µg Watermelon seeds
Choline 52.1mg Almond butter
Tryptophan 0.39mg 0.159mg Watermelon seeds
Threonine 1.112mg 0.555mg Watermelon seeds
Isoleucine 1.342mg 0.813mg Watermelon seeds
Leucine 2.149mg 1.483mg Watermelon seeds
Lysine 0.887mg 0.612mg Watermelon seeds
Methionine 0.834mg 0.122mg Watermelon seeds
Phenylalanine 2.031mg 1.149mg Watermelon seeds
Valine 1.556mg 0.937mg Watermelon seeds
Histidine 0.775mg 0.55mg Watermelon seeds
Saturated Fat 9.779g 4.152g Almond butter
Monounsaturated Fat 7.407g 32.445g Almond butter
Polyunsaturated fat 28.094g 13.613g Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon seeds Almond butter
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
18%
Watermelon seeds
68%
Almond butter
Minerals Daily Need Coverage Score
177%
Watermelon seeds
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 4.43g)
Which food is cheaper?
Watermelon seeds
Watermelon seeds is cheaper (difference - $3)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 92mg)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 5.627g)
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 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.
Which food is richer in vitamins?
?
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. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.