Watermelon seeds vs. Seeds, sunflower seed kernels, dry roasted, with salt added — In-Depth Nutrition Comparison
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Differences between watermelon seeds and seeds, sunflower seed kernels, dry roasted, with salt added
- Watermelon seeds have more magnesium, zinc, and iron, while seeds, sunflower seed kernels, dry roasted, with salt added has more vitamin B5, copper, phosphorus, vitamin B6, and folate.
- Seeds, sunflower seed kernels, dry roasted, with salt added's daily need coverage for vitamin B5 is 134% higher.
- Seeds, sunflower seed kernels, dry roasted, with salt added contains 4 times less Magnesium than watermelon seeds. Watermelon seeds contain 515mg of Magnesium, while seeds, sunflower seed kernels, dry roasted, with salt added contains 129mg.
- The amount of saturated Fat in seeds, sunflower seed kernels, dry roasted, with salt added is lower.
The food types used in this comparison are Seeds, watermelon seed kernels, dried and Seeds, sunflower seed kernels, dry roasted, with salt added.
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.
| Contains more MagnesiumMagnesium | +299.2% |
| Contains more IronIron | +91.6% |
| Contains more ZincZinc | +93.6% |
| Contains less SodiumSodium | -84.9% |
| Contains more CalciumCalcium | +29.6% |
| Contains more PotassiumPotassium | +31.2% |
| Contains more CopperCopper | +166.8% |
| Contains more PhosphorusPhosphorus | +53% |
| Contains more ManganeseManganese | +30.7% |
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 | +79.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +69.7% |
| Contains more Vitamin B3Vitamin B3 | +98.4% |
| Contains more Vitamin B5Vitamin B5 | +1935.3% |
| Contains more Vitamin B6Vitamin B6 | +803.4% |
| Contains more FolateFolate | +308.6% |
~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:
19.33 g
Fats:
49.8 g
Carbs:
24.07 g
Water:
1.2 g
Other:
5.6 g
| Contains more ProteinProtein | +46.6% |
| Contains more WaterWater | +320.8% |
| Contains more CarbsCarbs | +57.2% |
| Contains more OtherOther | +42.1% |
~equal in
Fats
~49.8g
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
5.219 g
Monounsaturated Fat:
Mono. Fat
9.505 g
Polyunsaturated fat:
Poly. Fat
32.884 g
| Contains less Sat. FatSaturated Fat | -46.6% |
| Contains more Mono. FatMonounsaturated Fat | +28.3% |
| Contains more Poly. FatPolyunsaturated fat | +17% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 557kcal | 582kcal |
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| Protein | 28.33g | 19.33g |
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| Fats | 47.37g | 49.8g |
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| Vitamin C | 0mg | 1.4mg |
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| Net carbs | 15.31g | 15.07g |
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| Carbs | 15.31g | 24.07g |
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| Magnesium | 515mg | 129mg |
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| Calcium | 54mg | 70mg |
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| Potassium | 648mg | 850mg |
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| Iron | 7.28mg | 3.8mg |
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| Sugar | 2.73g |
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| Fiber | 9g |
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| Copper | 0.686mg | 1.83mg |
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| Zinc | 10.24mg | 5.29mg |
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| Phosphorus | 755mg | 1155mg |
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| Sodium | 99mg | 655mg |
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| Vitamin A | 0IU | 9IU |
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| Vitamin E | 26.1mg |
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| Manganese | 1.614mg | 2.11mg |
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| Selenium | 79.3µg |
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| Vitamin B1 | 0.19mg | 0.106mg |
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| Vitamin B2 | 0.145mg | 0.246mg |
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| Vitamin B3 | 3.55mg | 7.042mg |
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| Vitamin B5 | 0.346mg | 7.042mg |
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| Vitamin B6 | 0.089mg | 0.804mg |
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| Vitamin K | 2.7µg |
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| Folate | 58µg | 237µg |
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| Choline | 55.1mg |
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| Saturated Fat | 9.779g | 5.219g |
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| Monounsaturated Fat | 7.407g | 9.505g |
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| Polyunsaturated fat | 28.094g | 32.884g |
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| Tryptophan | 0.39mg | 0.295mg |
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| Threonine | 1.112mg | 0.788mg |
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| Isoleucine | 1.342mg | 0.967mg |
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| Leucine | 2.149mg | 1.408mg |
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| Lysine | 0.887mg | 0.795mg |
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| Methionine | 0.834mg | 0.42mg |
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| Phenylalanine | 2.031mg | 0.992mg |
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| Valine | 1.556mg | 1.116mg |
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| Histidine | 0.775mg | 0.536mg |
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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 | Equal | |
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%
120%
Minerals Daily Need Coverage Score
177%
237%
Comparison summary
Which food is lower in Sugar?
Watermelon seeds is lower in Sugar (difference - 2.73g)
Which food contains less Sodium?
Watermelon seeds contains less Sodium (difference - 556mg)
Which food is lower in Saturated Fat?
Seeds, sunflower seed kernels, dry roasted, with salt added is lower in Saturated Fat (difference - 4.56g)
Which food is richer in minerals?
Seeds, sunflower seed kernels, dry roasted, with salt added is relatively richer in minerals
Which food is richer in vitamins?
Seeds, sunflower seed kernels, dry roasted, with salt added is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)