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Watermelon seeds vs. Sunflower seed — In-Depth Nutrition Comparison

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Significant differences between Watermelon seeds and Sunflower seed

  • Watermelon seeds have more Zinc, Magnesium, and Iron, however, Sunflower seed is richer in Copper, Vitamin B1, Vitamin B6, Folate, Vitamin B3, and Vitamin B2.
  • Sunflower seed covers your daily Copper needs 124% more than Watermelon seeds.
  • Sunflower seed has 2 times less Saturated Fat than Watermelon seeds. Watermelon seeds have 9.779g of Saturated Fat, while Sunflower seed has 4.455g.

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

Infographic

Watermelon seeds vs Sunflower 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 Iron +38.7%
Contains more Magnesium +58.5%
Contains more Phosphorus +14.4%
Contains more Zinc +104.8%
Contains more Calcium +44.4%
Contains less Sodium -90.9%
Contains more Copper +162.4%
Contains more Manganese +20.8%
Equal in Potassium - 645
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 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Iron +38.7%
Contains more Magnesium +58.5%
Contains more Phosphorus +14.4%
Contains more Zinc +104.8%
Contains more Calcium +44.4%
Contains less Sodium -90.9%
Contains more Copper +162.4%
Contains more Manganese +20.8%
Equal in Potassium - 645

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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +678.9%
Contains more Vitamin B2 +144.8%
Contains more Vitamin B3 +134.8%
Contains more Vitamin B5 +226.6%
Contains more Vitamin B6 +1411.2%
Contains more Folate +291.4%
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 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 31% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +678.9%
Contains more Vitamin B2 +144.8%
Contains more Vitamin B3 +134.8%
Contains more Vitamin B5 +226.6%
Contains more Vitamin B6 +1411.2%
Contains more Folate +291.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +36.3%
Contains more Other +30%
Contains more Carbs +30.6%
Equal in Fats - 51.46
Equal in Water - 4.73
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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more Protein +36.3%
Contains more Other +30%
Contains more Carbs +30.6%
Equal in Fats - 51.46
Equal in Water - 4.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +21.4%
Contains less Saturated Fat -54.4%
Contains more Monounsaturated Fat +150.1%
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains more Polyunsaturated fat +21.4%
Contains less Saturated Fat -54.4%
Contains more Monounsaturated 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.
Watermelon seeds Sunflower seed
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Watermelon seeds Sunflower seed Opinion
Net carbs 15.31g 11.4g Watermelon seeds
Protein 28.33g 20.78g Watermelon seeds
Fats 47.37g 51.46g Sunflower seed
Carbs 15.31g 20g Sunflower seed
Calories 557kcal 584kcal Sunflower seed
Sugar 2.62g Watermelon seeds
Fiber 8.6g Sunflower seed
Calcium 54mg 78mg Sunflower seed
Iron 7.28mg 5.25mg Watermelon seeds
Magnesium 515mg 325mg Watermelon seeds
Phosphorus 755mg 660mg Watermelon seeds
Potassium 648mg 645mg Watermelon seeds
Sodium 99mg 9mg Sunflower seed
Zinc 10.24mg 5mg Watermelon seeds
Copper 0.686mg 1.8mg Sunflower seed
Manganese 1.614mg 1.95mg Sunflower seed
Selenium 53µg Sunflower seed
Vitamin A 0IU 50IU Sunflower seed
Vitamin A RAE 0µg 3µg Sunflower seed
Vitamin E 35.17mg Sunflower seed
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.19mg 1.48mg Sunflower seed
Vitamin B2 0.145mg 0.355mg Sunflower seed
Vitamin B3 3.55mg 8.335mg Sunflower seed
Vitamin B5 0.346mg 1.13mg Sunflower seed
Vitamin B6 0.089mg 1.345mg Sunflower seed
Folate 58µg 227µg Sunflower seed
Choline 55.1mg Sunflower seed
Tryptophan 0.39mg 0.348mg Watermelon seeds
Threonine 1.112mg 0.928mg Watermelon seeds
Isoleucine 1.342mg 1.139mg Watermelon seeds
Leucine 2.149mg 1.659mg Watermelon seeds
Lysine 0.887mg 0.937mg Sunflower seed
Methionine 0.834mg 0.494mg Watermelon seeds
Phenylalanine 2.031mg 1.169mg Watermelon seeds
Valine 1.556mg 1.315mg Watermelon seeds
Histidine 0.775mg 0.632mg Watermelon seeds
Saturated Fat 9.779g 4.455g Sunflower seed
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 7.407g 18.528g Sunflower seed
Polyunsaturated fat 28.094g 23.137g Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon seeds Sunflower 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
146%
Sunflower seed
Minerals Daily Need Coverage Score
177%
Watermelon seeds
207%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 2.62g)
Which food is lower in glycemic index?
Watermelon seeds
Watermelon seeds is lower in glycemic index (difference - 20)
Which food is cheaper?
Watermelon seeds
Watermelon seeds is cheaper (difference - $1.6)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 90mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 5.324g)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.