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  6. Watermelon vs. Sesame

Watermelon vs. Sesame — In-Depth Nutrition Comparison

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How are watermelon and sesame different?

  • Sesame has more copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, selenium, and vitamin B6 than watermelon.
  • Daily need coverage for copper for sesame is 449% higher.

Watermelon, raw and Seeds, sesame seeds, whole, dried are the varieties used in this article.

Infographic

Watermelon vs Sesame 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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Sesame
Sesame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains less SodiumSodium -90.9%
Contains more MagnesiumMagnesium +3410%
Contains more CalciumCalcium +13828.6%
Contains more PotassiumPotassium +317.9%
Contains more IronIron +5962.5%
Contains more CopperCopper +9619%
Contains more ZincZinc +7650%
Contains more PhosphorusPhosphorus +5618.2%
Contains more ManganeseManganese +6373.7%
Contains more SeleniumSelenium +8500%

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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Sesame
Sesame
7
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +342%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +2297%
Contains more Vitamin B2Vitamin B2 +1076.2%
Contains more Vitamin B3Vitamin B3 +2436.5%
Contains more Vitamin B6Vitamin B6 +1655.6%
Contains more FolateFolate +3133.3%
Contains more CholineCholine +524.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watermelon Sesame DV% diff.
Copper 0.042mg 4.082mg 449%
Iron 0.24mg 14.55mg 179%
Polyunsaturated fat 0.05g 21.773g 145%
Manganese 0.038mg 2.46mg 105%
Calcium 7mg 975mg 97%
Phosphorus 11mg 629mg 88%
Magnesium 10mg 351mg 81%
Fats 0.15g 49.67g 76%
Zinc 0.1mg 7.75mg 70%
Vitamin B1 0.033mg 0.791mg 63%
Selenium 0.4µg 34.4µg 62%
Vitamin B6 0.045mg 0.79mg 57%
Monounsaturated fat 0.037g 18.759g 47%
Fiber 0.4g 11.8g 46%
Protein 0.61g 17.73g 34%
Saturated fat 0.016g 6.957g 32%
Vitamin B3 0.178mg 4.515mg 27%
Calories 30kcal 573kcal 27%
Folate 3µg 97µg 24%
Vitamin B2 0.021mg 0.247mg 17%
Potassium 112mg 468mg 10%
Vitamin C 8.1mg 0mg 9%
Carbs 7.55g 23.45g 5%
Fructose 3.36g 4%
Choline 4.1mg 25.6mg 4%
Vitamin A 28µg 0µg 3%
Vitamin B5 0.221mg 0.05mg 3%
Vitamin E 0.05mg 0.25mg 1%
Net carbs 7.15g 11.65g N/A
Sugar 6.2g 0.3g N/A
Sodium 1mg 11mg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.007mg 0.388mg 0%
Threonine 0.027mg 0.736mg 0%
Isoleucine 0.019mg 0.763mg 0%
Leucine 0.018mg 1.358mg 0%
Lysine 0.062mg 0.569mg 0%
Methionine 0.006mg 0.586mg 0%
Phenylalanine 0.015mg 0.94mg 0%
Valine 0.016mg 0.99mg 0%
Histidine 0.006mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Sesame
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more WaterWater +1849.9%
Contains more ProteinProtein +2806.6%
Contains more FatsFats +33013.3%
Contains more CarbsCarbs +210.6%
Contains more OtherOther +1758.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +50600%
Contains more Poly. FatPolyunsaturated fat +43446%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.