Side-by-Side Comparison

Pumpkin Seeds (Pepitas) vs Watermelon

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean shelled green pumpkin seed pepitas on light wooden surface

nuts seeds

Pumpkin Seeds (Pepitas)

559Calories

30.2Protein

6.0Fiber

1.9Vit C

View Details

fruits

Watermelon

30Calories

0.6Protein

0.4Fiber

8.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-95%

Watermelon

Watermelon has fewer calories (energy) (30 kcal vs 559 kcal, 529 kcal less).

Higher Protein

+4856%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.61 g in Watermelon (+29.6 g, +4856%).

Higher Dietary Fiber

+1400%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 0.40 g in Watermelon (+5.6 g, +1400%).

Higher Vitamin C

+326%

Watermelon

Watermelon provides 8.1 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+6.2 mg, +326%).

Comparing per 100 g standard edible portion.

Nutrient

Pumpkin Seeds (Pepitas)100 g edible portion

Watermelon100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Watermelon

30 kcal2% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 30 kcal in Watermelon (+529 kcal, +1763%).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Watermelon

0.61 g1% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.61 g in Watermelon (+29.6 g, +4856%).

CarbohydratesPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Watermelon

7.6 g3% DV

Pumpkin Seeds (Pepitas) provides 10.7 g vs 7.6 g in Watermelon (+3.2 g, +42%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Watermelon

0.40 g1% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 0.40 g in Watermelon (+5.6 g, +1400%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Watermelon

0.15 g

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.15 g in Watermelon (+48.9 g, +32600%).

Total SugarsWatermelon higher

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Watermelon

6.2 g12% DV

Watermelon provides 6.2 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+4.8 g, +343%).

Vitamins12 nutrients

Vitamin CWatermelon higher

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Watermelon

8.1 mg9% DV

Watermelon provides 8.1 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+6.2 mg, +326%).

Vitamin A (RAE)Watermelon higher

Pumpkin Seeds (Pepitas)

1.0 µg

Watermelon

28 µg3% DV

Watermelon provides 28 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+27 µg, +2700%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Watermelon

0 µg

Both Pumpkin Seeds (Pepitas) and Watermelon provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Watermelon

0.05 mg

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.05 mg in Watermelon (+2.1 mg, +4260%).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Watermelon

0.1 µg

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 0.1 µg in Watermelon (+7.2 µg, +7200%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

58 µg14% DV

Watermelon

3.0 µg1% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 3.0 µg in Watermelon (+55 µg, +1833%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Watermelon

0.03 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.03 mg in Watermelon (+0.24 mg, +727%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Watermelon

0.02 mg2% DV

Pumpkin Seeds (Pepitas) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.02 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Watermelon

0.18 mg1% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.18 mg in Watermelon (+4.8 mg, +2702%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Watermelon

0.22 mg4% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.22 mg in Watermelon (+0.53 mg, +239%).

Vitamin B6Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Watermelon

0.05 mg3% DV

Pumpkin Seeds (Pepitas) provides slightly more vitamin b6 (0.14 mg vs 0.05 mg).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Watermelon

0 µg

Both Pumpkin Seeds (Pepitas) and Watermelon provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

7.0 mg

Watermelon

1.0 mg

Pumpkin Seeds (Pepitas) provides 7.0 mg vs 1.0 mg in Watermelon (+6.0 mg, +600%).

PotassiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

809 mg17% DV

Watermelon

112 mg2% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 112 mg in Watermelon (+697 mg, +622%).

CalciumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Watermelon

7.0 mg1% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 7.0 mg in Watermelon (+39.0 mg, +557%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Watermelon

0.24 mg1% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.24 mg in Watermelon (+8.6 mg, +3575%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

592 mg141% DV

Watermelon

10.0 mg2% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 10.0 mg in Watermelon (+582 mg, +5820%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Watermelon

11.0 mg1% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 11.0 mg in Watermelon (+1,222 mg, +11109%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Watermelon

0.10 mg1% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.10 mg in Watermelon (+7.7 mg, +7710%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Watermelon

0.02 g

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.02 g in Watermelon (+8.6 g, +54025%).

Nutrient

Pumpkin Seeds (Pepitas)10 g (1 tablespoon (10 g))

Watermelon152 g (1 cup diced (152 g))

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Watermelon

46 kcal2% DV

Pumpkin Seeds (Pepitas) provides 56 kcal vs 46 kcal in Watermelon (+10 kcal, +23%).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Watermelon

0.93 g2% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 0.93 g in Watermelon (+2.1 g, +226%).

CarbohydratesWatermelon higher

Pumpkin Seeds (Pepitas)

1.1 g

Watermelon

11.5 g4% DV

Watermelon provides 11.5 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+10.4 g, +972%).

Dietary FiberSimilar

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Watermelon

0.61 g2% DV

Both Pumpkin Seeds (Pepitas) and Watermelon provide similar amounts of dietary fiber (0.60 g).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Watermelon

0.23 g

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.23 g in Watermelon (+4.7 g, +2051%).

Total SugarsWatermelon higher

Pumpkin Seeds (Pepitas)

0.14 g

Watermelon

9.4 g19% DV

Watermelon provides 9.4 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+9.3 g, +6631%).

Vitamins12 nutrients

Vitamin CWatermelon higher

Pumpkin Seeds (Pepitas)

0.19 mg

Watermelon

12.3 mg14% DV

Watermelon provides 12.3 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+12.1 mg, +6380%).

Vitamin A (RAE)Watermelon higher

Pumpkin Seeds (Pepitas)

0.1 µg

Watermelon

43 µg5% DV

Watermelon provides 43 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+42 µg, +42460%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Watermelon

0 µg

Both Pumpkin Seeds (Pepitas) and Watermelon provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Watermelon

0.08 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.22 mg vs 0.08 mg in Watermelon (+0.14 mg, +187%).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Watermelon

0.2 µg

Pumpkin Seeds (Pepitas) provides 0.7 µg vs 0.2 µg in Watermelon (+0.6 µg, +380%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Watermelon

4.6 µg1% DV

Pumpkin Seeds (Pepitas) provides 5.8 µg vs 4.6 µg in Watermelon (+1.2 µg, +27%).

Thiamin (Vitamin B1)Similar

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Watermelon

0.05 mg4% DV

Both Pumpkin Seeds (Pepitas) and Watermelon provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Similar

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Watermelon

0.03 mg2% DV

Both Pumpkin Seeds (Pepitas) and Watermelon provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Watermelon

0.27 mg2% DV

Pumpkin Seeds (Pepitas) provides 0.50 mg vs 0.27 mg in Watermelon (+0.23 mg, +84%).

Pantothenic Acid (B5)Watermelon higher

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Watermelon

0.34 mg7% DV

Watermelon provides 0.34 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.26 mg, +348%).

Vitamin B6Watermelon higher

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Watermelon

0.07 mg4% DV

Watermelon provides slightly more vitamin b6 (0.07 mg vs 0.01 mg).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Watermelon

0 µg

Both Pumpkin Seeds (Pepitas) and Watermelon provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumWatermelon higher

Pumpkin Seeds (Pepitas)

0.70 mg

Watermelon

1.5 mg

Watermelon provides 1.5 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+0.82 mg, +117%).

PotassiumWatermelon higher

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Watermelon

170 mg4% DV

Watermelon provides 170 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+89.3 mg, +110%).

CalciumWatermelon higher

Pumpkin Seeds (Pepitas)

4.6 mg

Watermelon

10.6 mg1% DV

Watermelon provides 10.6 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+6.0 mg, +131%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Watermelon

0.36 mg2% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.36 mg in Watermelon (+0.52 mg, +142%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Watermelon

15.2 mg4% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 15.2 mg in Watermelon (+44.0 mg, +289%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

123 mg10% DV

Watermelon

16.7 mg1% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 16.7 mg in Watermelon (+107 mg, +637%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Watermelon

0.15 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.15 mg in Watermelon (+0.63 mg, +414%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Watermelon

0.02 g

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.02 g in Watermelon (+0.84 g, +3461%).

Nutrient

Pumpkin Seeds (Pepitas)Amount per 100 kcal (18 g)

WatermelonAmount per 100 kcal (333 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Watermelon

100 kcal5% DV

Both Pumpkin Seeds (Pepitas) and Watermelon provide similar amounts of calories (energy) (101 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Watermelon

2.0 g4% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 2.0 g in Watermelon (+3.4 g, +168%).

CarbohydratesWatermelon higher

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Watermelon

25.1 g9% DV

Watermelon provides 25.1 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+23.2 g, +1204%).

Dietary FiberWatermelon higher

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Watermelon

1.3 g5% DV

Watermelon provides 1.3 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+0.25 g, +23%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Watermelon

0.50 g1% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 0.50 g in Watermelon (+8.3 g, +1668%).

Total SugarsWatermelon higher

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Watermelon

20.6 g41% DV

Watermelon provides 20.6 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+20.4 g, +8093%).

Vitamins12 nutrients

Vitamin CWatermelon higher

Pumpkin Seeds (Pepitas)

0.34 mg

Watermelon

27.0 mg30% DV

Watermelon provides 27.0 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+26.6 mg, +7787%).

Vitamin A (RAE)Watermelon higher

Pumpkin Seeds (Pepitas)

0.2 µg

Watermelon

93 µg10% DV

Watermelon provides 93 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+93 µg, +51700%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Watermelon

0 µg

Both Pumpkin Seeds (Pepitas) and Watermelon provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Watermelon

0.17 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.39 mg vs 0.17 mg in Watermelon (+0.23 mg, +136%).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Watermelon

0.3 µg

Pumpkin Seeds (Pepitas) provides 1.3 µg vs 0.3 µg in Watermelon (+1.0 µg, +295%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

10 µg3% DV

Watermelon

10.0 µg2% DV

Pumpkin Seeds (Pepitas) provides 10 µg vs 10.0 µg in Watermelon (+0.4 µg, +5%).

Thiamin (Vitamin B1)Watermelon higher

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Watermelon

0.11 mg9% DV

Watermelon provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Watermelon

0.07 mg5% DV

Both Pumpkin Seeds (Pepitas) and Watermelon provide similar amounts of riboflavin (vitamin b2) (0.03 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Watermelon

0.59 mg4% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.59 mg in Watermelon (+0.30 mg, +51%).

Pantothenic Acid (B5)Watermelon higher

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Watermelon

0.74 mg15% DV

Watermelon provides 0.74 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.60 mg, +445%).

Vitamin B6Watermelon higher

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Watermelon

0.15 mg9% DV

Watermelon provides slightly more vitamin b6 (0.15 mg vs 0.03 mg).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Watermelon

0 µg

Both Pumpkin Seeds (Pepitas) and Watermelon provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumWatermelon higher

Pumpkin Seeds (Pepitas)

1.3 mg

Watermelon

3.3 mg

Watermelon provides 3.3 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+2.1 mg, +164%).

PotassiumWatermelon higher

Pumpkin Seeds (Pepitas)

146 mg3% DV

Watermelon

373 mg8% DV

Watermelon provides 373 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+227 mg, +156%).

CalciumWatermelon higher

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Watermelon

23.3 mg2% DV

Watermelon provides 23.3 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+15.0 mg, +182%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Watermelon

0.80 mg4% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.80 mg in Watermelon (+0.79 mg, +99%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

107 mg25% DV

Watermelon

33.3 mg8% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 33.3 mg in Watermelon (+73.3 mg, +220%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

222 mg18% DV

Watermelon

36.6 mg3% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 36.6 mg in Watermelon (+185 mg, +506%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Watermelon

0.33 mg3% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.33 mg in Watermelon (+1.1 mg, +322%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Watermelon

0.05 g

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.05 g in Watermelon (+1.5 g, +2826%).

Nutrient

Pumpkin Seeds (Pepitas)Normalized to 300 kcal (54 g)

WatermelonNormalized to 300 kcal (1000 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Watermelon

300 kcal15% DV

Both Pumpkin Seeds (Pepitas) and Watermelon provide similar amounts of calories (energy) (302 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Watermelon

6.1 g12% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 6.1 g in Watermelon (+10.2 g, +168%).

CarbohydratesWatermelon higher

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Watermelon

75.5 g27% DV

Watermelon provides 75.5 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+69.7 g, +1205%).

Dietary FiberWatermelon higher

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Watermelon

4.0 g14% DV

Watermelon provides 4.0 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+0.76 g, +23%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Watermelon

1.5 g2% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 1.5 g in Watermelon (+25.0 g, +1666%).

Total SugarsWatermelon higher

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Watermelon

62.0 g124% DV

Watermelon provides 62.0 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+61.2 g, +8101%).

Vitamins12 nutrients

Vitamin CWatermelon higher

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Watermelon

81.0 mg90% DV

Watermelon provides 81.0 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+80.0 mg, +7795%).

Vitamin A (RAE)Watermelon higher

Pumpkin Seeds (Pepitas)

0.5 µg

Watermelon

280 µg31% DV

Watermelon provides 280 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+279 µg, +51752%).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Watermelon

0 µg

Both Pumpkin Seeds (Pepitas) and Watermelon provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Watermelon

0.50 mg3% DV

Pumpkin Seeds (Pepitas) provides 1.2 mg vs 0.50 mg in Watermelon (+0.68 mg, +135%).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Watermelon

1.0 µg1% DV

Pumpkin Seeds (Pepitas) provides 3.9 µg vs 1.0 µg in Watermelon (+2.9 µg, +294%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

31 µg8% DV

Watermelon

30 µg8% DV

Pumpkin Seeds (Pepitas) provides 31 µg vs 30 µg in Watermelon (+1.3 µg, +4%).

Thiamin (Vitamin B1)Watermelon higher

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Watermelon

0.33 mg28% DV

Watermelon provides 0.33 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.18 mg, +124%).

Riboflavin (Vitamin B2)Watermelon higher

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Watermelon

0.21 mg16% DV

Watermelon provides 0.21 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.13 mg, +154%).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Watermelon

1.8 mg11% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 1.8 mg in Watermelon (+0.91 mg, +51%).

Pantothenic Acid (B5)Watermelon higher

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Watermelon

2.2 mg44% DV

Watermelon provides 2.2 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+1.8 mg, +446%).

Vitamin B6Watermelon higher

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Watermelon

0.45 mg26% DV

Watermelon provides 0.45 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.37 mg, +483%).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Watermelon

0 µg

Both Pumpkin Seeds (Pepitas) and Watermelon provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumWatermelon higher

Pumpkin Seeds (Pepitas)

3.8 mg

Watermelon

10.0 mg

Watermelon provides 10.0 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+6.2 mg, +165%).

PotassiumWatermelon higher

Pumpkin Seeds (Pepitas)

437 mg9% DV

Watermelon

1,120 mg24% DV

Watermelon provides 1,120 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+683 mg, +156%).

CalciumWatermelon higher

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Watermelon

70.0 mg5% DV

Watermelon provides 70.0 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+45.2 mg, +182%).

IronPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Watermelon

2.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 2.4 mg in Watermelon (+2.4 mg, +98%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

320 mg76% DV

Watermelon

100 mg24% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 100 mg in Watermelon (+220 mg, +220%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

666 mg53% DV

Watermelon

110 mg9% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 110 mg in Watermelon (+556 mg, +505%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Watermelon

1.0 mg9% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 1.0 mg in Watermelon (+3.2 mg, +322%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Watermelon

0.16 g1% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.16 g in Watermelon (+4.5 g, +2823%).

Pumpkin Seeds (Pepitas) vs Watermelon

Pumpkin Seeds (Pepitas)

Watermelon

Nutritional Takeaways

Comparison Summary