Watermelon seeds vs. Pumpkin seeds — In-Depth Nutrition Comparison
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What are the differences between Watermelon seeds and Pumpkin seeds?
- Watermelon seeds are higher in Phosphorus, Magnesium, Iron, Manganese, Vitamin B3, Vitamin B1, Folate, and Vitamin B2, yet Pumpkin seeds are higher in Potassium.
- Watermelon seeds' daily need coverage for Phosphorus is 95% more.
- Watermelon seeds have 12 times more Vitamin B3 than Pumpkin seeds. While Watermelon seeds have 3.55mg of Vitamin B3, Pumpkin seeds have only 0.286mg.
- The amount of Saturated Fat in Pumpkin seeds are lower.
We used Seeds, watermelon seed kernels, dried and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.
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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 | +96.6% |
| Contains more IronIron | +119.9% |
| Contains more PhosphorusPhosphorus | +720.7% |
| Contains more ManganeseManganese | +225.4% |
| Contains more PotassiumPotassium | +41.8% |
| Contains less SodiumSodium | -81.8% |
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 | +458.8% |
| Contains more Vitamin B2Vitamin B2 | +178.8% |
| Contains more Vitamin B3Vitamin B3 | +1141.3% |
| Contains more Vitamin B5Vitamin B5 | +517.9% |
| Contains more Vitamin B6Vitamin B6 | +140.5% |
| Contains more FolateFolate | +544.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
~equal in
Vitamin D
~0µg
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:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more ProteinProtein | +52.7% |
| Contains more FatsFats | +144.2% |
| Contains more WaterWater | +12.2% |
| Contains more CarbsCarbs | +251.1% |
~equal in
Other
~3.8g
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
3.67 g
Monounsaturated Fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains more Mono. FatMonounsaturated Fat | +22.8% |
| Contains more Poly. FatPolyunsaturated fat | +217.7% |
| Contains less Sat. FatSaturated 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.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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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 Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 557kcal | 446kcal |
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| Protein | 28.33g | 18.55g |
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| Fats | 47.37g | 19.4g |
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| Vitamin C | 0mg | 0.3mg |
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| Net carbs | 15.31g | 35.35g |
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| Carbs | 15.31g | 53.75g |
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| Magnesium | 515mg | 262mg |
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| Calcium | 54mg | 55mg |
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| Potassium | 648mg | 919mg |
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| Iron | 7.28mg | 3.31mg |
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| Fiber | 18.4g |
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| Copper | 0.686mg | 0.69mg |
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| Zinc | 10.24mg | 10.3mg |
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| Phosphorus | 755mg | 92mg |
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| Sodium | 99mg | 18mg |
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| Vitamin A | 0IU | 62IU |
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| Vitamin A | 0µg | 3µg |
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| Manganese | 1.614mg | 0.496mg |
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| Vitamin B1 | 0.19mg | 0.034mg |
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| Vitamin B2 | 0.145mg | 0.052mg |
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| Vitamin B3 | 3.55mg | 0.286mg |
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| Vitamin B5 | 0.346mg | 0.056mg |
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| Vitamin B6 | 0.089mg | 0.037mg |
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| Folate | 58µg | 9µg |
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| Saturated Fat | 9.779g | 3.67g |
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| Monounsaturated Fat | 7.407g | 6.032g |
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| Polyunsaturated fat | 28.094g | 8.844g |
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| Tryptophan | 0.39mg | 0.326mg |
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| Threonine | 1.112mg | 0.683mg |
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| Isoleucine | 1.342mg | 0.956mg |
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| Leucine | 2.149mg | 1.572mg |
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| Lysine | 0.887mg | 1.386mg |
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| Methionine | 0.834mg | 0.417mg |
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| Phenylalanine | 2.031mg | 0.924mg |
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| Valine | 1.556mg | 1.491mg |
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| Histidine | 0.775mg | 0.515mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
4%
Minerals Daily Need Coverage Score
177%
103%
Comparison summary
Which food is lower in glycemic index?
Watermelon seeds is lower in glycemic index (difference - 0)
Which food is cheaper?
Watermelon seeds is cheaper (difference - $2.2)
Which food is richer in vitamins?
Watermelon seeds is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 81mg)
Which food is lower in Saturated Fat?
Pumpkin seeds is lower in Saturated Fat (difference - 6.109g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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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.