Watermelon seeds vs. Almonds — In-Depth Nutrition Comparison

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A recap on the differences between watermelon seeds and almonds

Watermelon seeds have more zinc, magnesium, iron, phosphorus, and protein; however, almonds are higher in vitamin B2, copper, manganese, and calcium.
Almonds cover your daily vitamin B2 needs 76% more than watermelon seeds.
Almonds contain 3 times less zinc than watermelon seeds. Watermelon seeds contain 10.24mg of zinc, while almonds contain 3.12mg.
Almonds have less saturated fat.

Food varieties used in this article are Seeds, watermelon seed kernels, dried and Nuts, almonds.

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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.

Watermelon seeds

Almonds

Contains more MagnesiumMagnesium	+90.7%
Contains more IronIron	+96.2%
Contains more ZincZinc	+228.2%
Contains more PhosphorusPhosphorus	+57%

Contains more CalciumCalcium	+398.1%
Contains more PotassiumPotassium	+13.1%
Contains more CopperCopper	+50.3%
Contains less SodiumSodium	-99%
Contains more ManganeseManganese	+35%
Contains more SeleniumSelenium	+∞%

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.

Watermelon seeds

Almonds

Contains more FolateFolate

+31.8%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+684.8%
Contains more Vitamin B5Vitamin B5	+36.1%
Contains more Vitamin B6Vitamin B6	+53.9%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.205mg

~equal in Vitamin B3 ~3.618mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E		25.63mg	171%
Polyunsaturated fat	28.094g	12.329g	105%
Vitamin B2	0.145mg	1.138mg	76%
Omega-6 (Linoleic acid)		12.32g	72%
Zinc	10.24mg	3.12mg	65%
Monounsaturated fat	7.407g	31.551g	60%
Magnesium	515mg	270mg	58%
Fiber		12.5g	50%
Iron	7.28mg	3.71mg	45%
Phosphorus	755mg	481mg	39%
Copper	0.686mg	1.031mg	38%
Saturated fat	9.779g	3.802g	27%
Manganese	1.614mg	2.179mg	25%
Calcium	54mg	269mg	22%
Protein	28.33g	21.15g	14%
Choline		52.1mg	9%
Selenium		4.1µg	7%
Fats	47.37g	49.93g	4%
Sodium	99mg	1mg	4%
Vitamin B6	0.089mg	0.137mg	4%
Folate	58µg	44µg	4%
Potassium	648mg	733mg	3%
Vitamin B5	0.346mg	0.471mg	3%
Carbs	15.31g	21.55g	2%
Calories	557kcal	579kcal	1%
Vitamin B1	0.19mg	0.205mg	1%
Protein per 100 calories	5.1g	3.7g	N/A
Calories per 10 g protein	197kcal	274kcal	N/A
Weight per 100 calories	18g	17g	N/A
Unsaturated / Saturated Fat ratio	3.6	12	N/A
Net carbs	15.31g	9.05g	N/A
Sugar		4.35g	N/A
Starch		0.72g	0%
Vitamin B3	3.55mg	3.618mg	0%
Trans fat		0.015g	N/A
Tryptophan	0.39mg	0.211mg	0%
Threonine	1.112mg	0.601mg	0%
Isoleucine	1.342mg	0.751mg	0%
Leucine	2.149mg	1.473mg	0%
Lysine	0.887mg	0.568mg	0%
Methionine	0.834mg	0.157mg	0%
Phenylalanine	2.031mg	1.132mg	0%
Valine	1.556mg	0.855mg	0%
Histidine	0.775mg	0.539mg	0%
Fructose		0.11g	0%
Omega-3 (ALA)		0.003g	0%
Omega-6 (Eicosadienoic acid)		0.002g	N/A