Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Watermelon seeds
  5. Compare
  6. Watermelon seeds vs. Sunflower seeds

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

Compare

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

Watermelon seeds vs Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 368% 16% 57% 273% 229% 279% 324% 13% 211% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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%
~equal in Potassium ~645mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 48% 33% 67% 21% 21% 0% 0% 44% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Watermelon seeds Sunflower seeds 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 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
22% 16% 62%
Saturated fat: Sat. Fat 9.779 g
Monounsaturated fat: Mono. Fat 7.407 g
Polyunsaturated fat: Poly. Fat 28.094 g
10% 40% 50%
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%

People also compare

Watermelon seeds
Watermelon seeds vs Pumpkin seeds
Pumpkin seeds
Watermelon seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Watermelon seeds
Watermelon seeds vs Chia seeds
Chia seeds
Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds

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 seeds - 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.