Tahini vs. Watermelon seeds — In-Depth Nutrition Comparison

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Significant differences between tahini and watermelon seeds

Tahini has more copper, vitamin B1, calcium, vitamin B2, iron, and vitamin B3; however, watermelon seeds are richer in magnesium, zinc, and protein.
Tahini covers your daily copper needs 103% more than watermelon seeds.
Watermelon seeds have 8 times less calcium than tahini. Tahini has 426mg of calcium, while watermelon seeds have 54mg.
Tahini contains less saturated fat.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Tahini

Watermelon seeds

Contains more CalciumCalcium	+688.9%
Contains more IronIron	+22.9%
Contains more CopperCopper	+134.7%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+442.1%
Contains more PotassiumPotassium	+56.5%
Contains more ZincZinc	+121.6%
Contains less SodiumSodium	-13.9%
Contains more ManganeseManganese	+10.9%

~equal in Phosphorus ~755mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Tahini

Watermelon seeds

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+542.1%
Contains more Vitamin B2Vitamin B2	+226.2%
Contains more Vitamin B3Vitamin B3	+53.5%
Contains more Vitamin B5Vitamin B5	+100.3%
Contains more Vitamin B6Vitamin B6	+67.4%
Contains more FolateFolate	+69%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	1.61mg	0.686mg	103%
Magnesium	95mg	515mg	100%
Vitamin B1	1.22mg	0.19mg	86%
Selenium	34.4µg		63%
Zinc	4.62mg	10.24mg	51%
Calcium	426mg	54mg	37%
Fiber	9.3g		37%
Monounsaturated fat	20.302g	7.407g	32%
Polyunsaturated fat	23.564g	28.094g	30%
Vitamin B2	0.473mg	0.145mg	25%
Protein	17g	28.33g	23%
Iron	8.95mg	7.28mg	21%
Vitamin B3	5.45mg	3.55mg	12%
Fats	53.76g	47.37g	10%
Folate	98µg	58µg	10%
Saturated fat	7.529g	9.779g	10%
Potassium	414mg	648mg	7%
Manganese	1.456mg	1.614mg	7%
Vitamin B5	0.693mg	0.346mg	7%
Vitamin B6	0.149mg	0.089mg	5%
Choline	25.8mg		5%
Phosphorus	732mg	755mg	3%
Calories	595kcal	557kcal	2%
Carbs	21.19g	15.31g	2%
Vitamin E	0.25mg		2%
Sodium	115mg	99mg	1%
Protein per 100 calories	2.9g	5.1g	N/A
Calories per 10 g protein	350kcal	197kcal	N/A
Weight per 100 calories	17g	18g	N/A
Unsaturated / Saturated Fat ratio	5.8	3.6	N/A
Net carbs	11.89g	15.31g	N/A
Sugar	0.49g		N/A
Vitamin A	3µg	0µg	0%
Tryptophan	0.372mg	0.39mg	0%
Threonine	0.706mg	1.112mg	0%
Isoleucine	0.731mg	1.342mg	0%
Leucine	1.302mg	2.149mg	0%
Lysine	0.545mg	0.887mg	0%
Methionine	0.561mg	0.834mg	0%
Phenylalanine	0.901mg	2.031mg	0%
Valine	0.95mg	1.556mg	0%
Histidine	0.5mg	0.775mg	0%