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  6. Watermelon seeds vs. Almond butter

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 for 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.
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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
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%

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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin B1Vitamin B1 +363.4%
Contains more Vitamin B3Vitamin B3 +12.5%
Contains more Vitamin B2Vitamin B2 +547.6%
Contains more Vitamin B6Vitamin B6 +15.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~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 Watermelon seeds Almond butter DV% diff.
Vitamin E 24.21mg 161%
Polyunsaturated fat 28.094g 13.613g 97%
Monounsaturated fat 7.407g 32.445g 63%
Zinc 10.24mg 3.29mg 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%
Vitamin B5 0.346mg 0.318mg 1%
Vitamin B6 0.089mg 0.103mg 1%
Folate 58µg 53µg 1%
Carbs 15.31g 18.82g 1%
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%

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% 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 ProteinProtein +35.2%
Contains more WaterWater +207.9%
Contains more OtherOther +27.9%
Contains more FatsFats +17.2%
Contains more CarbsCarbs +22.9%

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% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains more Poly. FatPolyunsaturated fat +106.4%
Contains less Sat. FatSaturated fat -57.5%
Contains more Mono. FatMonounsaturated fat +338%

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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. 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.