Watermelon seeds vs. Almond paste — In-Depth Nutrition Comparison
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A recap on differences between watermelon seeds and almond paste
- Watermelon seeds have more magnesium, zinc, iron, phosphorus, manganese, copper, and vitamin B3; however, almond paste is higher in vitamin B2 and calcium.
- Watermelon seeds cover your daily magnesium needs 92% more than almond paste.
- Almond paste contains 7 times less zinc than watermelon seeds. Watermelon seeds contain 10.24mg of zinc, while almond paste contains 1.48mg.
- Almond paste has less saturated fat.
Food varieties used in this article are Seeds, watermelon seed kernels, dried and Nuts, almond paste.
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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 MagnesiumMagnesium | +296.2% |
| Contains more PotassiumPotassium | +106.4% |
| Contains more IronIron | +355% |
| Contains more CopperCopper | +51.1% |
| Contains more ZincZinc | +591.9% |
| Contains more PhosphorusPhosphorus | +192.6% |
| Contains more ManganeseManganese | +88.6% |
| Contains more CalciumCalcium | +218.5% |
| Contains less SodiumSodium | -90.9% |
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 B1Vitamin B1 | +131.7% |
| Contains more Vitamin B3Vitamin B3 | +149.6% |
| Contains more Vitamin B5Vitamin B5 | +206.2% |
| Contains more Vitamin B6Vitamin B6 | +147.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +185.5% |
| Contains more FolateFolate | +25.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.094g | 5.821g | 148% |
| Magnesium | 515mg | 130mg | 92% |
| Vitamin E | 13.54mg | 90% | |
| Zinc | 10.24mg | 1.48mg | 80% |
| Iron | 7.28mg | 1.6mg | 71% |
| Phosphorus | 755mg | 258mg | 71% |
| Protein | 28.33g | 9g | 39% |
| Saturated fat | 9.779g | 2.629g | 33% |
| Manganese | 1.614mg | 0.856mg | 33% |
| Fats | 47.37g | 27.74g | 30% |
| Monounsaturated fat | 7.407g | 18.012g | 27% |
| Copper | 0.686mg | 0.454mg | 26% |
| Vitamin B2 | 0.145mg | 0.414mg | 21% |
| Fiber | 4.8g | 19% | |
| Vitamin B3 | 3.55mg | 1.422mg | 13% |
| Calcium | 54mg | 172mg | 12% |
| Carbs | 15.31g | 47.81g | 11% |
| Potassium | 648mg | 314mg | 10% |
| Vitamin B1 | 0.19mg | 0.082mg | 9% |
| Selenium | 4.2µg | 8% | |
| Choline | 28.5mg | 5% | |
| Calories | 557kcal | 458kcal | 5% |
| Vitamin B5 | 0.346mg | 0.113mg | 5% |
| Vitamin B6 | 0.089mg | 0.036mg | 4% |
| Folate | 58µg | 73µg | 4% |
| Sodium | 99mg | 9mg | 4% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 15.31g | 43.01g | N/A |
| Sugar | 36.25g | N/A | |
| Tryptophan | 0.39mg | 0% | |
| Threonine | 1.112mg | 0% | |
| Isoleucine | 1.342mg | 0% | |
| Leucine | 2.149mg | 0% | |
| Lysine | 0.887mg | 0% | |
| Methionine | 0.834mg | 0% | |
| Phenylalanine | 2.031mg | 0% | |
| Valine | 1.556mg | 0% | |
| Histidine | 0.775mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
28.33 g
Fats:
47.37 g
Carbs:
15.31 g
Water:
5.05 g
Other:
3.94 g
Protein:
9 g
Fats:
27.74 g
Carbs:
47.81 g
Water:
14.08 g
Other:
1.37 g
| Contains more ProteinProtein | +214.8% |
| Contains more FatsFats | +70.8% |
| Contains more OtherOther | +187.6% |
| Contains more CarbsCarbs | +212.3% |
| Contains more WaterWater | +178.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.779 g
Monounsaturated fat:
Mono. Fat
7.407 g
Polyunsaturated fat:
Poly. Fat
28.094 g
Saturated fat:
Sat. Fat
2.629 g
Monounsaturated fat:
Mono. Fat
18.012 g
Polyunsaturated fat:
Poly. Fat
5.821 g
| Contains more Poly. FatPolyunsaturated fat | +382.6% |
| Contains less Sat. FatSaturated fat | -73.1% |
| Contains more Mono. FatMonounsaturated fat | +143.2% |
