Watermelon vs. Raw Pumpkin Seeds
Nutrition comparison of Watermelon and Raw 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
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and raw pumpkin seeds:
- Raw pumpkin seed has 3.4 times less sugar than watermelon.
- Raw pumpkin seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, watermelon contains more pantothenic acid.
- Raw pumpkin seed is a great source of calcium.
- Raw pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
- Watermelon has more beta-carotene and lycopene than raw pumpkin seed, however, raw pumpkin seed contains more lutein + zeaxanthin than watermelon.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw pumpkin seed is high in calories and watermelon has 95% less calories than raw pumpkin seed - watermelon has 30 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, watermelon is lighter in protein, much heavier in carbs and much lighter in fat compared to raw pumpkin seeds per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 7% | 20% |
| Carbohydrates | 90% | 7% |
| Fat | 4% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and raw pumpkin seeds contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Raw pumpkin seed is an excellent source of dietary fiber and it has 14 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Raw pumpkin seed has 3.4 times less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Raw pumpkin seed is an excellent source of protein and it has 48 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Raw pumpkin seed is high in saturated fat and watermelon has 100% less saturated fat than raw pumpkin seed - watermelon has 0.02g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Watermelon has 326% more Vitamin C than raw pumpkin seed - watermelon has 8.1mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Watermelon has 27 times more Vitamin A than raw pumpkin seed - watermelon has 28ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin E
Raw pumpkin seed has 42 times more Vitamin E than watermelon - watermelon has 0.05mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Watermelon and raw pumpkin seeds contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Raw pumpkin seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, watermelon contains more pantothenic acid.
| Watermelon | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.033 MG | 0.273 MG |
| Riboflavin | 0.021 MG | 0.153 MG |
| Niacin | 0.178 MG | 4.987 MG |
| Pantothenic acid | 0.221 MG | ~ |
| Vitamin B6 | 0.045 MG | 0.143 MG |
| Folate | 3 UG | 58 UG |
Minerals
calcium
Raw pumpkin seed is a great source of calcium and it has 557% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Raw pumpkin seed is an excellent source of iron and it has 35 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Raw pumpkin seed is an excellent source of potassium and it has 622% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, watermelon has more beta-carotene and lycopene than raw pumpkin seed per 100 grams, however, raw pumpkin seed contains more lutein + zeaxanthin than watermelon per 100 grams.
| Watermelon | Raw Pumpkin Seeds | |
|---|---|---|
| beta-carotene | 303 UG | 9 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | 74 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than watermelon per 100 grams.
| Watermelon | Raw Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.05 G | 20.71 G |
| other omega 6 | ~ | 0.131 G |
| Total | 0.05 G | 20.841 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Watermelon g
()
|
Daily Values (%) |
Raw 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 raw pumpkin seeds contain more calories in 100 grams?Raw pumpkin seed is high in calories and watermelon has 100% less calories than raw pumpkin seed - watermelon has 30 calories in 100g and raw pumpkin seed has 559 calories.
Does watermelon or raw pumpkin seeds have more carbohydrates?
By weight, watermelon and raw pumpkin seeds contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does watermelon or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 35 times more iron than watermelon - watermelon has 0.24mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does watermelon or raw pumpkin seeds contain more potassium?
Raw pumpkin seed is a rich source of potassium and it has 620% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.