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.
Detailed nutritional comparison of watermelon and pumpkin seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Watermelon src
Image of Pumpkin Seeds src

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 7:88:5 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 88% 46%
Fat 5% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Watermelon or Pumpkin Seeds .

Note: The specific food items compared are: Watermelon (Watermelon, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .

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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.