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Watermelon seeds vs. Pumpkin seed — In-Depth Nutrition Comparison

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What are the differences between Watermelon seeds and Pumpkin seed?

  • Watermelon seeds are higher in Phosphorus, Magnesium, Iron, Manganese, Vitamin B3, Vitamin B1, Folate, and Vitamin B2, yet Pumpkin seed is higher in Potassium.
  • Watermelon seeds' daily need coverage for Phosphorus is 95% more.
  • Watermelon seeds have 12 times more Vitamin B3 than Pumpkin seed. While Watermelon seeds have 3.55mg of Vitamin B3, Pumpkin seed has only 0.286mg.
  • The amount of Saturated Fat in Pumpkin seed is lower.

We used Seeds, watermelon seed kernels, dried and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.

Infographic

Watermelon seeds vs Pumpkin seed 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.
Contains more Iron +119.9%
Contains more Magnesium +96.6%
Contains more Phosphorus +720.7%
Contains more Manganese +225.4%
Contains more Potassium +41.8%
Contains less Sodium -81.8%
Equal in Calcium - 55
Equal in Zinc - 10.3
Equal in Copper - 0.69
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Iron +119.9%
Contains more Magnesium +96.6%
Contains more Phosphorus +720.7%
Contains more Manganese +225.4%
Contains more Potassium +41.8%
Contains less Sodium -81.8%
Equal in Calcium - 55
Equal in Zinc - 10.3
Equal in Copper - 0.69

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 B1 +458.8%
Contains more Vitamin B2 +178.8%
Contains more Vitamin B3 +1141.3%
Contains more Vitamin B5 +517.9%
Contains more Vitamin B6 +140.5%
Contains more Folate +544.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 48% 34% 67% 21% 21% 44% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0% 0%
Contains more Vitamin B1 +458.8%
Contains more Vitamin B2 +178.8%
Contains more Vitamin B3 +1141.3%
Contains more Vitamin B5 +517.9%
Contains more Vitamin B6 +140.5%
Contains more Folate +544.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +52.7%
Contains more Fats +144.2%
Contains more Water +12.2%
Contains more Carbs +251.1%
Equal in Other - 3.8
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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more Protein +52.7%
Contains more Fats +144.2%
Contains more Water +12.2%
Contains more Carbs +251.1%
Equal in Other - 3.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +22.8%
Contains more Polyunsaturated fat +217.7%
Contains less Saturated Fat -62.5%
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains more Monounsaturated Fat +22.8%
Contains more Polyunsaturated fat +217.7%
Contains less Saturated Fat -62.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watermelon seeds Pumpkin seed
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Watermelon seeds Pumpkin seed Opinion
Net carbs 15.31g 35.35g Pumpkin seed
Protein 28.33g 18.55g Watermelon seeds
Fats 47.37g 19.4g Watermelon seeds
Carbs 15.31g 53.75g Pumpkin seed
Calories 557kcal 446kcal Watermelon seeds
Fiber 18.4g Pumpkin seed
Calcium 54mg 55mg Pumpkin seed
Iron 7.28mg 3.31mg Watermelon seeds
Magnesium 515mg 262mg Watermelon seeds
Phosphorus 755mg 92mg Watermelon seeds
Potassium 648mg 919mg Pumpkin seed
Sodium 99mg 18mg Pumpkin seed
Zinc 10.24mg 10.3mg Pumpkin seed
Copper 0.686mg 0.69mg Pumpkin seed
Manganese 1.614mg 0.496mg Watermelon seeds
Vitamin A 0IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.19mg 0.034mg Watermelon seeds
Vitamin B2 0.145mg 0.052mg Watermelon seeds
Vitamin B3 3.55mg 0.286mg Watermelon seeds
Vitamin B5 0.346mg 0.056mg Watermelon seeds
Vitamin B6 0.089mg 0.037mg Watermelon seeds
Folate 58µg 9µg Watermelon seeds
Tryptophan 0.39mg 0.326mg Watermelon seeds
Threonine 1.112mg 0.683mg Watermelon seeds
Isoleucine 1.342mg 0.956mg Watermelon seeds
Leucine 2.149mg 1.572mg Watermelon seeds
Lysine 0.887mg 1.386mg Pumpkin seed
Methionine 0.834mg 0.417mg Watermelon seeds
Phenylalanine 2.031mg 0.924mg Watermelon seeds
Valine 1.556mg 1.491mg Watermelon seeds
Histidine 0.775mg 0.515mg Watermelon seeds
Saturated Fat 9.779g 3.67g Pumpkin seed
Monounsaturated Fat 7.407g 6.032g Watermelon seeds
Polyunsaturated fat 28.094g 8.844g Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon seeds Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
18%
Watermelon seeds
4%
Pumpkin seed
Minerals Daily Need Coverage Score
177%
Watermelon seeds
103%
Pumpkin seed

Comparison summary

Which food is lower in glycemic index?
Watermelon seeds
Watermelon seeds is lower in glycemic index (difference - 0)
Which food is cheaper?
Watermelon seeds
Watermelon seeds is cheaper (difference - $2.2)
Which food is richer in vitamins?
Watermelon seeds
Watermelon seeds is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 81mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 6.109g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.