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Watermelon seeds vs. Seed — In-Depth Nutrition Comparison

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Significant differences between Watermelon seeds and Seed

  • Watermelon seeds have more Zinc, Magnesium, and Potassium, however, Seed is richer in Calcium, Manganese, Vitamin B1, Vitamin B3, Copper, and Phosphorus.
  • Seed covers your daily Calcium needs 58% more than Watermelon seeds.
  • Seed has 3 times less Saturated Fat than Watermelon seeds. Watermelon seeds have 9.779g of Saturated Fat, while Seed 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 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 Magnesium +53.7%
Contains more Potassium +59.2%
Contains more Zinc +123.6%
Contains more Calcium +1068.5%
Contains more Phosphorus +13.9%
Contains less Sodium -83.8%
Contains more Copper +34.7%
Contains more Manganese +68.7%
Equal in Iron - 7.72
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 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Magnesium +53.7%
Contains more Potassium +59.2%
Contains more Zinc +123.6%
Contains more Calcium +1068.5%
Contains more Phosphorus +13.9%
Contains less Sodium -83.8%
Contains more Copper +34.7%
Contains more Manganese +68.7%
Equal in Iron - 7.72

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.
:
6
Seed
Contains more Folate +18.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +226.3%
Contains more Vitamin B2 +17.2%
Contains more Vitamin B3 +148.7%
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% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0% 0%
Contains more Folate +18.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +226.3%
Contains more Vitamin B2 +17.2%
Contains more Vitamin B3 +148.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +71.3%
Contains more Fats +54.1%
Contains more Carbs +175.1%
Contains more Water +14.9%
Contains more Other +21.8%
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
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 Protein +71.3%
Contains more Fats +54.1%
Contains more Carbs +175.1%
Contains more Water +14.9%
Contains more Other +21.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +220.8%
Contains more Polyunsaturated fat +18.7%
Contains less Saturated Fat -65.9%
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains more Monounsaturated Fat +220.8%
Contains more Polyunsaturated fat +18.7%
Contains less Saturated 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 Seed
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watermelon seeds Seed Opinion
Net carbs 15.31g 7.72g Watermelon seeds
Protein 28.33g 16.54g Watermelon seeds
Fats 47.37g 30.74g Watermelon seeds
Carbs 15.31g 42.12g Seed
Calories 557kcal 486kcal Watermelon seeds
Fiber 34.4g Seed
Calcium 54mg 631mg Seed
Iron 7.28mg 7.72mg Seed
Magnesium 515mg 335mg Watermelon seeds
Phosphorus 755mg 860mg Seed
Potassium 648mg 407mg Watermelon seeds
Sodium 99mg 16mg Seed
Zinc 10.24mg 4.58mg Watermelon seeds
Copper 0.686mg 0.924mg Seed
Manganese 1.614mg 2.723mg Seed
Selenium 55.2µg Seed
Vitamin A 0IU 54IU Seed
Vitamin E 0.5mg Seed
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.19mg 0.62mg Seed
Vitamin B2 0.145mg 0.17mg Seed
Vitamin B3 3.55mg 8.83mg Seed
Vitamin B5 0.346mg Watermelon seeds
Vitamin B6 0.089mg Watermelon seeds
Folate 58µg 49µg Watermelon seeds
Tryptophan 0.39mg 0.436mg Seed
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 Seed
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
Trans Fat 0.14g Watermelon seeds
Saturated Fat 9.779g 3.33g Seed
Monounsaturated Fat 7.407g 2.309g Watermelon seeds
Polyunsaturated fat 28.094g 23.665g Watermelon seeds
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon seeds 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
32%
Seed
Minerals Daily Need Coverage Score
177%
Watermelon seeds
221%
Seed

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?
Seed
Seed contains less Sodium (difference - 83mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 6.449g)
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 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. Seed - 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.