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, protein, and fats; however, chia seeds are richer in calcium, manganese, vitamin B1, vitamin B3, and copper.
Chia seeds cover your daily calcium needs 58% more than watermelon seeds.
Chia seeds have 3 times less saturated fat than watermelon seeds. Watermelon seeds have 9.779g of saturated fat, while chia seeds have 3.33g.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Watermelon seeds

Chia seeds

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%
Contains more SeleniumSelenium	+∞%

~equal in Iron ~7.72mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Watermelon seeds

Chia seeds

Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more FolateFolate	+18.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
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 A ~µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)		17.83g	1114%
Fiber		34.4g	138%
Selenium		55.2µg	100%
Calcium	54mg	631mg	58%
Zinc	10.24mg	4.58mg	51%
Manganese	1.614mg	2.723mg	48%
Magnesium	515mg	335mg	43%
Vitamin B1	0.19mg	0.62mg	36%
Omega-6 (Linoleic acid)		5.835g	34%
Vitamin B3	3.55mg	8.83mg	33%
Polyunsaturated fat	28.094g	23.665g	30%
Saturated fat	9.779g	3.33g	29%
Fats	47.37g	30.74g	26%
Copper	0.686mg	0.924mg	26%
Protein	28.33g	16.54g	24%
Phosphorus	755mg	860mg	15%
Monounsaturated fat	7.407g	2.309g	13%
Carbs	15.31g	42.12g	9%
Potassium	648mg	407mg	7%
Vitamin B5	0.346mg		7%
Vitamin B6	0.089mg		7%
Iron	7.28mg	7.72mg	5%
Calories	557kcal	486kcal	4%
Sodium	99mg	16mg	4%
Vitamin E		0.5mg	3%
Vitamin C	0mg	1.6mg	2%
Vitamin B2	0.145mg	0.17mg	2%
Folate	58µg	49µg	2%
Protein per 100 calories	5.1g	3.4g	N/A
Calories per 10 g protein	197kcal	294kcal	N/A
Weight per 100 calories	18g	21g	N/A
Unsaturated / Saturated Fat ratio	3.6	7.8	N/A
Net carbs	15.31g	7.72g	N/A
Trans fat		0.14g	N/A
Tryptophan	0.39mg	0.436mg	0%
Threonine	1.112mg	0.709mg	0%
Isoleucine	1.342mg	0.801mg	0%
Leucine	2.149mg	1.371mg	0%
Lysine	0.887mg	0.97mg	0%
Methionine	0.834mg	0.588mg	0%
Phenylalanine	2.031mg	1.016mg	0%
Valine	1.556mg	0.95mg	0%
Histidine	0.775mg	0.531mg	0%