Watermelon vs. Pumpkin Seeds
Nutrition comparison of Watermelon and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and pumpkin seeds:
- Pumpkin seed has more riboflavin, however, watermelon contains more pantothenic acid.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
- Watermelon has signficantly less saturated fat than pumpkin seed.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and watermelon has 93% less calories than pumpkin seed - watermelon has 30 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, watermelon is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Pumpkin Seeds | |
|---|---|---|
| Protein | 7% | 16% |
| Carbohydrates | 90% | 46% |
| Fat | 4% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and watermelon has 86% less carbohydrates than pumpkin seed - watermelon has 7.6g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has 45 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 29 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Watermelon has signficantly less saturated fat than pumpkin seed - watermelon has 0.02g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Watermelon has 26 times more Vitamin C than pumpkin seed - watermelon has 8.1mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Watermelon has 833% more Vitamin A than pumpkin seed - watermelon has 28ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Watermelon and pumpkin seeds contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Watermelon and pumpkin seeds contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pumpkin seed has more riboflavin, however, watermelon contains more pantothenic acid. Both watermelon and pumpkin seeds contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Watermelon | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.033 MG | 0.034 MG |
| Riboflavin | 0.021 MG | 0.052 MG |
| Niacin | 0.178 MG | 0.286 MG |
| Pantothenic acid | 0.221 MG | 0.056 MG |
| Vitamin B6 | 0.045 MG | 0.037 MG |
| Folate | 3 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 686% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 12 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 721% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than watermelon per 100 grams.
| Watermelon | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.05 G | 8.759 G |
| Total | 0.05 G | 8.759 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Watermelon (Watermelon, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Watermelon g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does watermelon or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and watermelon has 90% less calories than pumpkin seed - watermelon has 30 calories in 100g and pumpkin seed has 446 calories.
Does watermelon or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and watermelon has 90% fewer carbohydrates than pumpkin seed - watermelon has 7.6g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does watermelon or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 12 times more iron than watermelon - watermelon has 0.24mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does watermelon or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 720% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.