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 covers 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.
Infographic
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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
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Iron
+355%
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Magnesium
+296.2%
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Phosphorus
+192.6%
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Potassium
+106.4%
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Zinc
+591.9%
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Copper
+51.1%
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Manganese
+88.6%
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Calcium
+218.5%
Contains
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Sodium
-90.9%
Contains
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Iron
+355%
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Magnesium
+296.2%
Contains
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Phosphorus
+192.6%
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Potassium
+106.4%
Contains
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Zinc
+591.9%
Contains
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Copper
+51.1%
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Manganese
+88.6%
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Calcium
+218.5%
Contains
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Sodium
-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.
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Contains
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Vitamin B1
+131.7%
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Vitamin B3
+149.6%
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Vitamin B5
+206.2%
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Vitamin B6
+147.2%
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Vitamin C
+∞%
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Vitamin B2
+185.5%
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Folate
+25.9%
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Vitamin B1
+131.7%
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Vitamin B3
+149.6%
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Vitamin B5
+206.2%
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Vitamin B6
+147.2%
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Vitamin C
+∞%
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Vitamin B2
+185.5%
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Folate
+25.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+214.8%
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Fats
+70.8%
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Other
+187.6%
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Carbs
+212.3%
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Water
+178.8%
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
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Protein
+214.8%
Contains
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Fats
+70.8%
Contains
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Other
+187.6%
Contains
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Carbs
+212.3%
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Water
+178.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+382.6%
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Saturated Fat
-73.1%
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Monounsaturated Fat
+143.2%
Saturated Fat:
9.779 g
Monounsaturated Fat:
7.407 g
Polyunsaturated fat:
28.094 g
Saturated Fat:
2.629 g
Monounsaturated Fat:
18.012 g
Polyunsaturated fat:
5.821 g
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Polyunsaturated fat
+382.6%
Contains
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Saturated Fat
-73.1%
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Monounsaturated Fat
+143.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 15.31g | 43.01g |
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| Protein | 28.33g | 9g |
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| Fats | 47.37g | 27.74g |
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| Carbs | 15.31g | 47.81g |
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| Calories | 557kcal | 458kcal |
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| Sugar | 36.25g |
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| Fiber | 4.8g |
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| Calcium | 54mg | 172mg |
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| Iron | 7.28mg | 1.6mg |
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| Magnesium | 515mg | 130mg |
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| Phosphorus | 755mg | 258mg |
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| Potassium | 648mg | 314mg |
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| Sodium | 99mg | 9mg |
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| Zinc | 10.24mg | 1.48mg |
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| Copper | 0.686mg | 0.454mg |
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| Manganese | 1.614mg | 0.856mg |
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| Selenium | 4.2µg |
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| Vitamin E | 13.54mg |
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| Vitamin C | 0mg | 0.1mg |
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| Vitamin B1 | 0.19mg | 0.082mg |
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| Vitamin B2 | 0.145mg | 0.414mg |
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| Vitamin B3 | 3.55mg | 1.422mg |
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| Vitamin B5 | 0.346mg | 0.113mg |
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| Vitamin B6 | 0.089mg | 0.036mg |
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| Folate | 58µg | 73µg |
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| Tryptophan | 0.39mg |
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| Threonine | 1.112mg |
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| Isoleucine | 1.342mg |
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| Leucine | 2.149mg |
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| Lysine | 0.887mg |
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| Methionine | 0.834mg |
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| Phenylalanine | 2.031mg |
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| Valine | 1.556mg |
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| Histidine | 0.775mg |
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| Saturated Fat | 9.779g | 2.629g |
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| Monounsaturated Fat | 7.407g | 18.012g |
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| Polyunsaturated fat | 28.094g | 5.821g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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
19%
40%
Minerals Daily Need Coverage Score
177%
67%
Comparison summary
Which food is richer in minerals?
Watermelon seeds is relatively richer in minerals
Which food is lower in Sugar?
Watermelon seeds is lower in Sugar (difference - 36.25g)
Which food contains less Sodium?
Almond paste contains less Sodium (difference - 90mg)
Which food is lower in Saturated Fat?
Almond paste is lower in Saturated Fat (difference - 7.15g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.