Watermelon seeds vs. Sunflower seeds — In-Depth Nutrition Comparison
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Significant differences between watermelon seeds and sunflower seeds
- Watermelon seeds have more zinc, magnesium, and iron; however, sunflower seeds are richer in copper, vitamin B1, vitamin B6, folate, vitamin B3, and vitamin B2.
- Sunflower seeds cover your daily copper needs 124% more than watermelon seeds.
- Sunflower seeds have 2 times less saturated fat than watermelon seeds. Watermelon seeds have 9.779g of saturated fat, while sunflower seeds have 4.455g.
Specific food types used in this comparison are Seeds, watermelon seed kernels, dried and Seeds, sunflower seed kernels, dried.
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 | +58.5% |
| Contains more IronIron | +38.7% |
| Contains more ZincZinc | +104.8% |
| Contains more PhosphorusPhosphorus | +14.4% |
| Contains more CalciumCalcium | +44.4% |
| Contains more CopperCopper | +162.4% |
| Contains less SodiumSodium | -90.9% |
| Contains more ManganeseManganese | +20.8% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +678.9% |
| Contains more Vitamin B2Vitamin B2 | +144.8% |
| Contains more Vitamin B3Vitamin B3 | +134.8% |
| Contains more Vitamin B5Vitamin B5 | +226.6% |
| Contains more Vitamin B6Vitamin B6 | +1411.2% |
| Contains more FolateFolate | +291.4% |
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:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more ProteinProtein | +36.3% |
| Contains more OtherOther | +30% |
| Contains more CarbsCarbs | +30.6% |
~equal in
Fats
~51.46g
~equal in
Water
~4.73g
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
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains more Poly. FatPolyunsaturated fat | +21.4% |
| Contains less Sat. FatSaturated fat | -54.4% |
| Contains more Mono. FatMonounsaturated fat | +150.1% |
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 Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Copper | 0.686mg | 1.8mg | 124% |
| Vitamin B1 | 0.19mg | 1.48mg | 108% |
| Vitamin B6 | 0.089mg | 1.345mg | 97% |
| Selenium | 53µg | 96% | |
| Zinc | 10.24mg | 5mg | 48% |
| Magnesium | 515mg | 325mg | 45% |
| Folate | 58µg | 227µg | 42% |
| Fiber | 8.6g | 34% | |
| Polyunsaturated fat | 28.094g | 23.137g | 33% |
| Vitamin B3 | 3.55mg | 8.335mg | 30% |
| Monounsaturated fat | 7.407g | 18.528g | 28% |
| Iron | 7.28mg | 5.25mg | 25% |
| Saturated fat | 9.779g | 4.455g | 24% |
| Vitamin B5 | 0.346mg | 1.13mg | 16% |
| Vitamin B2 | 0.145mg | 0.355mg | 16% |
| Manganese | 1.614mg | 1.95mg | 15% |
| Protein | 28.33g | 20.78g | 15% |
| Phosphorus | 755mg | 660mg | 14% |
| Choline | 55.1mg | 10% | |
| Fats | 47.37g | 51.46g | 6% |
| Sodium | 99mg | 9mg | 4% |
| Calcium | 54mg | 78mg | 2% |
| Carbs | 15.31g | 20g | 2% |
| Vitamin C | 0mg | 1.4mg | 2% |
| Calories | 557kcal | 584kcal | 1% |
| Net carbs | 15.31g | 11.4g | N/A |
| Potassium | 648mg | 645mg | 0% |
| Sugar | 2.62g | N/A | |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.39mg | 0.348mg | 0% |
| Threonine | 1.112mg | 0.928mg | 0% |
| Isoleucine | 1.342mg | 1.139mg | 0% |
| Leucine | 2.149mg | 1.659mg | 0% |
| Lysine | 0.887mg | 0.937mg | 0% |
| Methionine | 0.834mg | 0.494mg | 0% |
| Phenylalanine | 2.031mg | 1.169mg | 0% |
| Valine | 1.556mg | 1.315mg | 0% |
| Histidine | 0.775mg | 0.632mg | 0% |
| Omega-3 - EPA | 0.014g | N/A |
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%
146%
Minerals Daily Need Coverage Score
177%
207%
Comparison summary
Which food is lower in Sugar?
Watermelon seeds is lower in Sugar (difference - 2.62g)
Which food is lower in glycemic index?
Watermelon seeds is lower in glycemic index (difference - 20)
Which food is cheaper?
Watermelon seeds is cheaper (difference - $1.6)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 90mg)
Which food is lower in Saturated fat?
Sunflower seeds is lower in Saturated fat (difference - 5.324g)
Which food is richer in vitamins?
Sunflower seeds 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 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.