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 protein; however, almond butter is richer in vitamin B2, calcium, copper, and manganese.
Daily need coverage for zinc for watermelon seeds is 63% higher.
Watermelon seeds contain 2 times more saturated fat than almond butter. While watermelon seeds contain 9.779g of saturated fat, almond butter contains only 4.152g.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Watermelon seeds

Almond butter

Contains more MagnesiumMagnesium	+84.6%
Contains more IronIron	+108.6%
Contains more ZincZinc	+211.2%
Contains more PhosphorusPhosphorus	+48.6%

Contains more CalciumCalcium	+542.6%
Contains more PotassiumPotassium	+15.4%
Contains more CopperCopper	+36.2%
Contains less SodiumSodium	-92.9%
Contains more ManganeseManganese	+32%
Contains more SeleniumSelenium	+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Watermelon seeds

Almond butter

Contains more Vitamin B1Vitamin B1	+363.4%
Contains more Vitamin B3Vitamin B3	+12.5%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+547.6%
Contains more Vitamin B6Vitamin B6	+15.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B5 ~0.318mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

~equal in Folate ~53µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E		24.21mg	161%
Polyunsaturated fat	28.094g	13.613g	97%
Zinc	10.24mg	3.29mg	63%
Monounsaturated fat	7.407g	32.445g	63%
Vitamin B2	0.145mg	0.939mg	61%
Magnesium	515mg	279mg	56%
Iron	7.28mg	3.49mg	47%
Fiber		10.3g	41%
Phosphorus	755mg	508mg	35%
Calcium	54mg	347mg	29%
Copper	0.686mg	0.934mg	28%
Saturated fat	9.779g	4.152g	26%
Manganese	1.614mg	2.131mg	22%
Protein	28.33g	20.96g	15%
Fats	47.37g	55.5g	13%
Vitamin B1	0.19mg	0.041mg	12%
Choline		52.1mg	9%
Sodium	99mg	7mg	4%
Selenium		2.4µg	4%
Calories	557kcal	614kcal	3%
Potassium	648mg	748mg	3%
Vitamin B3	3.55mg	3.155mg	2%
Carbs	15.31g	18.82g	1%
Vitamin B5	0.346mg	0.318mg	1%
Vitamin B6	0.089mg	0.103mg	1%
Folate	58µg	53µg	1%
Protein per 100 calories	5.1g	3.4g	N/A
Calories per 10 g protein	197kcal	293kcal	N/A
Weight per 100 calories	18g	16g	N/A
Unsaturated / Saturated Fat ratio	3.6	11	N/A
Net carbs	15.31g	8.52g	N/A
Sugar		4.43g	N/A
Starch		0.08g	0%
Tryptophan	0.39mg	0.159mg	0%
Threonine	1.112mg	0.555mg	0%
Isoleucine	1.342mg	0.813mg	0%
Leucine	2.149mg	1.483mg	0%
Lysine	0.887mg	0.612mg	0%
Methionine	0.834mg	0.122mg	0%
Phenylalanine	2.031mg	1.149mg	0%
Valine	1.556mg	0.937mg	0%
Histidine	0.775mg	0.55mg	0%