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Watermelon seeds vs. Tahini — In-Depth Nutrition Comparison

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Significant differences between Watermelon seeds and Tahini

  • Watermelon seeds have more Magnesium, and Zinc, however, Tahini is richer in Copper, Vitamin B1, Calcium, Vitamin B2, Iron, Vitamin B3, and Folate.
  • Tahini covers your daily Copper needs 103% more than Watermelon seeds.
  • Tahini has 5 times less Magnesium than Watermelon seeds. Watermelon seeds have 515mg of Magnesium, while Tahini has 95mg.
  • Tahini contains less Saturated Fat.

Specific food types used in this comparison are Seeds, watermelon seed kernels, dried and Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type).

Infographic

Watermelon seeds vs Tahini 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 +442.1%
Contains more Potassium +56.5%
Contains less Sodium -13.9%
Contains more Zinc +121.6%
Contains more Manganese +10.9%
Contains more Calcium +688.9%
Contains more Iron +22.9%
Contains more Copper +134.7%
Equal in Phosphorus - 732
Equal in Manganese - 1.456
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 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Contains more Magnesium +442.1%
Contains more Potassium +56.5%
Contains less Sodium -13.9%
Contains more Zinc +121.6%
Contains more Manganese +10.9%
Contains more Calcium +688.9%
Contains more Iron +22.9%
Contains more Copper +134.7%
Equal in Phosphorus - 732
Equal in Manganese - 1.456

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.
:
10
Tahini
Contains more Vitamin A +∞%
Contains more Vitamin B1 +542.1%
Contains more Vitamin B2 +226.2%
Contains more Vitamin B3 +53.5%
Contains more Vitamin B5 +100.3%
Contains more Vitamin B6 +67.4%
Contains more Folate +69%
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 5% 5% 0% 0% 305% 110% 103% 42% 35% 74% 0% 15% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +542.1%
Contains more Vitamin B2 +226.2%
Contains more Vitamin B3 +53.5%
Contains more Vitamin B5 +100.3%
Contains more Vitamin B6 +67.4%
Contains more Folate +69%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +66.6%
Contains more Water +65.6%
Contains more Fats +13.5%
Contains more Carbs +38.4%
Contains more Other +26.9%
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% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
Contains more Protein +66.6%
Contains more Water +65.6%
Contains more Fats +13.5%
Contains more Carbs +38.4%
Contains more Other +26.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +19.2%
Contains less Saturated Fat -23%
Contains more Monounsaturated Fat +174.1%
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
Contains more Polyunsaturated fat +19.2%
Contains less Saturated Fat -23%
Contains more Monounsaturated Fat +174.1%

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 Tahini
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Watermelon seeds Tahini Opinion
Net carbs 15.31g 11.89g Watermelon seeds
Protein 28.33g 17g Watermelon seeds
Fats 47.37g 53.76g Tahini
Carbs 15.31g 21.19g Tahini
Calories 557kcal 595kcal Tahini
Sugar 0.49g Watermelon seeds
Fiber 9.3g Tahini
Calcium 54mg 426mg Tahini
Iron 7.28mg 8.95mg Tahini
Magnesium 515mg 95mg Watermelon seeds
Phosphorus 755mg 732mg Watermelon seeds
Potassium 648mg 414mg Watermelon seeds
Sodium 99mg 115mg Watermelon seeds
Zinc 10.24mg 4.62mg Watermelon seeds
Copper 0.686mg 1.61mg Tahini
Manganese 1.614mg 1.456mg Watermelon seeds
Selenium 34.4µg Tahini
Vitamin A 0IU 67IU Tahini
Vitamin A RAE 0µg 3µg Tahini
Vitamin E 0.25mg Tahini
Vitamin B1 0.19mg 1.22mg Tahini
Vitamin B2 0.145mg 0.473mg Tahini
Vitamin B3 3.55mg 5.45mg Tahini
Vitamin B5 0.346mg 0.693mg Tahini
Vitamin B6 0.089mg 0.149mg Tahini
Folate 58µg 98µg Tahini
Choline 25.8mg Tahini
Tryptophan 0.39mg 0.372mg Watermelon seeds
Threonine 1.112mg 0.706mg Watermelon seeds
Isoleucine 1.342mg 0.731mg Watermelon seeds
Leucine 2.149mg 1.302mg Watermelon seeds
Lysine 0.887mg 0.545mg Watermelon seeds
Methionine 0.834mg 0.561mg Watermelon seeds
Phenylalanine 2.031mg 0.901mg Watermelon seeds
Valine 1.556mg 0.95mg Watermelon seeds
Histidine 0.775mg 0.5mg Watermelon seeds
Saturated Fat 9.779g 7.529g Tahini
Monounsaturated Fat 7.407g 20.302g Tahini
Polyunsaturated fat 28.094g 23.564g Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon seeds Tahini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
53%
Tahini
Minerals Daily Need Coverage Score
177%
Watermelon seeds
194%
Tahini

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Watermelon seeds
Watermelon seeds contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Tahini
Tahini is lower in Saturated Fat (difference - 2.25g)
Which food is richer in vitamins?
Tahini
Tahini is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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.

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. Tahini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170189/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.