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  6. Watermelon seeds vs. Melon

Watermelon seeds vs. Melon — In-Depth Nutrition Comparison

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What are the differences between watermelon seeds and melon?

  • Watermelon seeds are higher in magnesium, phosphorus, zinc, iron, copper, manganese, vitamin B3, and vitamin B1, yet melon is higher in vitamin C.
  • Watermelon seeds' daily need coverage for magnesium is 120% more.
  • Watermelon seeds have 391 times more saturated fat than melon. While watermelon seeds have 9.779g of saturated fat, melon has only 0.025g.

We used Seeds, watermelon seed kernels, dried and Melons, casaba, raw types in this article.

Infographic

Watermelon seeds vs Melon 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%
Melon
Melon
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
Contains more MagnesiumMagnesium +4581.8%
Contains more CalciumCalcium +390.9%
Contains more PotassiumPotassium +256%
Contains more IronIron +2041.2%
Contains more CopperCopper +1043.3%
Contains more ZincZinc +14528.6%
Contains more PhosphorusPhosphorus +15000%
Contains more ManganeseManganese +4511.4%
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.
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%
Melon
Melon
5
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 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
Contains more Vitamin B1Vitamin B1 +1166.7%
Contains more Vitamin B2Vitamin B2 +367.7%
Contains more Vitamin B3Vitamin B3 +1430.2%
Contains more Vitamin B5Vitamin B5 +311.9%
Contains more FolateFolate +625%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +83.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watermelon seeds Melon DV% diff.
Polyunsaturated fat 28.094g 0.039g 187%
Magnesium 515mg 11mg 120%
Phosphorus 755mg 5mg 107%
Zinc 10.24mg 0.07mg 92%
Iron 7.28mg 0.34mg 87%
Fats 47.37g 0.1g 73%
Copper 0.686mg 0.06mg 70%
Manganese 1.614mg 0.035mg 69%
Protein 28.33g 1.11g 54%
Saturated fat 9.779g 0.025g 44%
Calories 557kcal 28kcal 26%
Vitamin C 0mg 21.8mg 24%
Vitamin B3 3.55mg 0.232mg 21%
Monounsaturated fat 7.407g 0.002g 19%
Vitamin B1 0.19mg 0.015mg 15%
Potassium 648mg 182mg 14%
Folate 58µg 8µg 13%
Vitamin B2 0.145mg 0.031mg 9%
Vitamin B6 0.089mg 0.163mg 6%
Vitamin B5 0.346mg 0.084mg 5%
Sodium 99mg 9mg 4%
Calcium 54mg 11mg 4%
Fiber 0.9g 4%
Carbs 15.31g 6.58g 3%
Vitamin K 2.5µg 2%
Selenium 0.4µg 1%
Choline 7.6mg 1%
Net carbs 15.31g 5.68g N/A
Sugar 5.69g N/A
Vitamin E 0.05mg 0%
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
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
Melon
Melon
1
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more ProteinProtein +2452.3%
Contains more FatsFats +47270%
Contains more CarbsCarbs +132.7%
Contains more OtherOther +994.4%
Contains more WaterWater +1718.8%

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
Melon
Melon
1
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +370250%
Contains more Poly. FatPolyunsaturated fat +71935.9%
Contains less Sat. FatSaturated fat -99.7%

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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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.