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Watermelon seeds vs. Chia seeds — In-Depth Nutrition Comparison

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Significant differences between Watermelon seeds and Chia seeds

  • Watermelon seeds have more Zinc, Magnesium, and Potassium, however, Chia seeds is richer in Calcium, Manganese, Vitamin B1, Vitamin B3, Copper, and Phosphorus.
  • Chia seeds covers your daily Calcium needs 58% more than Watermelon seeds.
  • Chia seeds has 3 times less Saturated Fat than Watermelon seeds. Watermelon seeds have 9.779g of Saturated Fat, while Chia seeds has 3.33g.

Specific food types used in this comparison are Seeds, watermelon seed kernels, dried and Seeds, chia seeds, dried.

Infographic

Watermelon seeds vs Chia seeds 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +53.7%
Contains more PotassiumPotassium +59.2%
Contains more ZincZinc +123.6%
Contains more CalciumCalcium +1068.5%
Contains more CopperCopper +34.7%
Contains more PhosphorusPhosphorus +13.9%
Contains less SodiumSodium -83.8%
Contains more ManganeseManganese +68.7%
~equal in Iron ~7.72mg

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%
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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +18.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +226.3%
Contains more Vitamin B2Vitamin B2 +17.2%
Contains more Vitamin B3Vitamin B3 +148.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +71.3%
Contains more FatsFats +54.1%
Contains more CarbsCarbs +175.1%
Contains more WaterWater +14.9%
Contains more OtherOther +21.8%

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
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated Fat +220.8%
Contains more Poly. FatPolyunsaturated fat +18.7%
Contains less Sat. FatSaturated Fat -65.9%

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 Chia seeds
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watermelon seeds Chia seeds Opinion
Calories 557kcal 486kcal Watermelon seeds
Protein 28.33g 16.54g Watermelon seeds
Fats 47.37g 30.74g Watermelon seeds
Vitamin C 0mg 1.6mg Chia seeds
Net carbs 15.31g 7.72g Watermelon seeds
Carbs 15.31g 42.12g Chia seeds
Magnesium 515mg 335mg Watermelon seeds
Calcium 54mg 631mg Chia seeds
Potassium 648mg 407mg Watermelon seeds
Iron 7.28mg 7.72mg Chia seeds
Fiber 34.4g Chia seeds
Copper 0.686mg 0.924mg Chia seeds
Zinc 10.24mg 4.58mg Watermelon seeds
Phosphorus 755mg 860mg Chia seeds
Sodium 99mg 16mg Chia seeds
Vitamin A 0IU 54IU Chia seeds
Vitamin E 0.5mg Chia seeds
Manganese 1.614mg 2.723mg Chia seeds
Selenium 55.2µg Chia seeds
Vitamin B1 0.19mg 0.62mg Chia seeds
Vitamin B2 0.145mg 0.17mg Chia seeds
Vitamin B3 3.55mg 8.83mg Chia seeds
Vitamin B5 0.346mg Watermelon seeds
Vitamin B6 0.089mg Watermelon seeds
Folate 58µg 49µg Watermelon seeds
Trans Fat 0.14g Watermelon seeds
Saturated Fat 9.779g 3.33g Chia seeds
Monounsaturated Fat 7.407g 2.309g Watermelon seeds
Polyunsaturated fat 28.094g 23.665g Watermelon seeds
Tryptophan 0.39mg 0.436mg Chia seeds
Threonine 1.112mg 0.709mg Watermelon seeds
Isoleucine 1.342mg 0.801mg Watermelon seeds
Leucine 2.149mg 1.371mg Watermelon seeds
Lysine 0.887mg 0.97mg Chia seeds
Methionine 0.834mg 0.588mg Watermelon seeds
Phenylalanine 2.031mg 1.016mg Watermelon seeds
Valine 1.556mg 0.95mg Watermelon seeds
Histidine 0.775mg 0.531mg Watermelon seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon seeds Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Chia seeds
Minerals Daily Need Coverage Score
177%
Watermelon seeds
221%
Chia seeds

Comparison summary

Which food is lower in glycemic index?
Watermelon seeds
Watermelon seeds is lower in glycemic index (difference - 15)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 83mg)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 6.449g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
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.

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.