Watermelon seeds vs. Tahini — In-Depth Nutrition Comparison

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Significant differences between watermelon seeds and tahini

Watermelon seeds have more magnesium, zinc, and protein; however, tahini is richer in copper, vitamin B1, calcium, vitamin B2, iron, and vitamin B3.
Tahini covers your daily copper needs 103% more than watermelon seeds.
Tahini has 5 times less magnesium than watermelon seeds. Watermelon seeds have 515mg of magnesium, while tahini has 95mg.
Tahini contains less saturated fat.

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

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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

Tahini

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

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

~equal in Phosphorus ~732mg

~equal in Manganese ~1.456mg

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

Tahini

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 ~0µg

All nutrients comparison - raw data values

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