Watermelon seeds vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the differences between watermelon seeds and pumpkin seeds?

Watermelon seeds are higher in phosphorus, magnesium, iron, manganese, fats, protein, vitamin B3, and vitamin B1, yet pumpkin seeds are higher in carbs.
Watermelon seeds' daily need coverage for phosphorus is 95% more.
Watermelon seeds have 12 times more vitamin B3 than pumpkin seeds. While watermelon seeds have 3.55mg of vitamin B3, pumpkin seeds have only 0.286mg.
The amount of saturated fat in pumpkin seeds is lower.

We used Seeds, watermelon seed kernels, dried and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this article.

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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

Pumpkin seeds

Contains more MagnesiumMagnesium	+96.6%
Contains more IronIron	+119.9%
Contains more PhosphorusPhosphorus	+720.7%
Contains more ManganeseManganese	+225.4%

Contains more PotassiumPotassium	+41.8%
Contains less SodiumSodium	-81.8%

~equal in Calcium ~55mg

~equal in Copper ~0.69mg

~equal in Zinc ~10.3mg

~equal in Selenium ~µg

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

Pumpkin seeds

Contains more Vitamin B1Vitamin B1	+458.8%
Contains more Vitamin B2Vitamin B2	+178.8%
Contains more Vitamin B3Vitamin B3	+1141.3%
Contains more Vitamin B5Vitamin B5	+517.9%
Contains more Vitamin B6Vitamin B6	+140.5%
Contains more FolateFolate	+544.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	28.094g	8.844g	128%
Phosphorus	755mg	92mg	95%
Fiber		18.4g	74%
Magnesium	515mg	262mg	60%
Iron	7.28mg	3.31mg	50%
Manganese	1.614mg	0.496mg	49%
Fats	47.37g	19.4g	43%
Saturated fat	9.779g	3.67g	28%
Protein	28.33g	18.55g	20%
Vitamin B3	3.55mg	0.286mg	20%
Carbs	15.31g	53.75g	13%
Vitamin B1	0.19mg	0.034mg	13%
Folate	58µg	9µg	12%
Potassium	648mg	919mg	8%
Vitamin B2	0.145mg	0.052mg	7%
Calories	557kcal	446kcal	6%
Vitamin B5	0.346mg	0.056mg	6%
Sodium	99mg	18mg	4%
Vitamin B6	0.089mg	0.037mg	4%
Monounsaturated fat	7.407g	6.032g	3%
Zinc	10.24mg	10.3mg	1%
Protein per 100 calories	5.1g	4.2g	N/A
Calories per 10 g protein	197kcal	240kcal	N/A
Weight per 100 calories	18g	22g	N/A
Unsaturated / Saturated Fat ratio	3.6	4.1	N/A
Vitamin C	0mg	0.3mg	0%
Net carbs	15.31g	35.35g	N/A
Calcium	54mg	55mg	0%
Copper	0.686mg	0.69mg	0%
Vitamin A	0µg	3µg	0%
Tryptophan	0.39mg	0.326mg	0%
Threonine	1.112mg	0.683mg	0%
Isoleucine	1.342mg	0.956mg	0%
Leucine	2.149mg	1.572mg	0%
Lysine	0.887mg	1.386mg	0%
Methionine	0.834mg	0.417mg	0%
Phenylalanine	2.031mg	0.924mg	0%
Valine	1.556mg	1.491mg	0%
Histidine	0.775mg	0.515mg	0%