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  6. Watermelon seeds vs. Almond paste

Watermelon seeds vs. Almond paste — In-Depth Nutrition Comparison

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A recap on the differences between watermelon seeds and almond paste

  • Watermelon seeds have more magnesium, zinc, iron, phosphorus, protein, manganese, fats, and copper; however, almond paste is higher in vitamin B2.
  • Watermelon seeds cover your daily magnesium needs 92% more than almond paste.
  • Almond paste contains 7 times less zinc than watermelon seeds. Watermelon seeds contain 10.24mg of zinc, while almond paste contains 1.48mg.
  • Almond paste has less saturated fat.

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

Infographic

Watermelon seeds vs Almond paste infographic
Infographic link

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.
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 93% 52% 28% 60% 151% 40% 111% 1.2% 112% 23%
Contains more MagnesiumMagnesium +296.2%
Contains more PotassiumPotassium +106.4%
Contains more IronIron +355%
Contains more CopperCopper +51.1%
Contains more ZincZinc +591.9%
Contains more PhosphorusPhosphorus +192.6%
Contains more ManganeseManganese +88.6%
Contains more CalciumCalcium +218.5%
Contains less SodiumSodium -90.9%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 48% 33% 67% 21% 21% 0% 0% 44%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 0% 0% 271% 21% 96% 27% 6.8% 8.3% 0% 0% 55%
Contains more Vitamin B1Vitamin B1 +131.7%
Contains more Vitamin B3Vitamin B3 +149.6%
Contains more Vitamin B5Vitamin B5 +206.2%
Contains more Vitamin B6Vitamin B6 +147.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +185.5%
Contains more FolateFolate +25.9%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Watermelon seeds Almond paste DV% diff.
Polyunsaturated fat 28.094g 5.821g 148%
Magnesium 515mg 130mg 92%
Vitamin E 13.54mg 90%
Zinc 10.24mg 1.48mg 80%
Iron 7.28mg 1.6mg 71%
Phosphorus 755mg 258mg 71%
Protein 28.33g 9g 39%
Manganese 1.614mg 0.856mg 33%
Saturated fat 9.779g 2.629g 33%
Fats 47.37g 27.74g 30%
Monounsaturated fat 7.407g 18.012g 27%
Copper 0.686mg 0.454mg 26%
Vitamin B2 0.145mg 0.414mg 21%
Fiber 4.8g 19%
Vitamin B3 3.55mg 1.422mg 13%
Calcium 54mg 172mg 12%
Carbs 15.31g 47.81g 11%
Potassium 648mg 314mg 10%
Vitamin B1 0.19mg 0.082mg 9%
Selenium 4.2µg 8%
Calories 557kcal 458kcal 5%
Vitamin B5 0.346mg 0.113mg 5%
Choline 28.5mg 5%
Sodium 99mg 9mg 4%
Vitamin B6 0.089mg 0.036mg 4%
Folate 58µg 73µg 4%
Protein per 100 calories 5.1g 2g N/A
Calories per 10 g protein 197kcal 509kcal N/A
Weight per 100 calories 18g 22g N/A
Unsaturated / Saturated Fat ratio 3.6 9.1 N/A
Vitamin C 0mg 0.1mg 0%
Net carbs 15.31g 43.01g N/A
Sugar 36.25g N/A
Tryptophan 0.39mg 0%
Threonine 1.112mg 0%
Isoleucine 1.342mg 0%
Leucine 2.149mg 0%
Lysine 0.887mg 0%
Methionine 0.834mg 0%
Phenylalanine 2.031mg 0%
Valine 1.556mg 0%
Histidine 0.775mg 0%

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
9% 28% 48% 14%
Protein: 9 g
Fats: 27.74 g
Carbs: 47.81 g
Water: 14.08 g
Other: 1.37 g
Contains more ProteinProtein +214.8%
Contains more FatsFats +70.8%
Contains more CarbsCarbs +212.3%
Contains more WaterWater +178.8%

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% 68% 22%
Saturated fat: Sat. Fat 2.629 g
Monounsaturated fat: Mono. Fat 18.012 g
Polyunsaturated fat: Poly. Fat 5.821 g
Contains more Poly. FatPolyunsaturated fat +382.6%
Contains less Sat. FatSaturated fat -73.1%
Contains more Mono. FatMonounsaturated fat +143.2%

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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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/nutrients
  2. Almond paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/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.