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Almond butter
Almond butter3
VS
Watermelon seeds, dried Leader
Watermelon seeds, dried4

Watermelon seeds, dried leads 4–3 · 7 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Watermelon seeds, dried comes out ahead, winning 4 of 7 nutrient match-ups.

Pick Almond butter for less saturated fat, more potassium and more calcium.

Pick Watermelon seeds, dried for more protein, less sodium, more iron and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    3.41 g
    5.09 gWIN
  • Carbohydrate
    3.07 g
    2.75 g
  • Fibermore is better
    1.68 g
    —
  • Total sugarsless is better
    1.02 g
    —
  • Total fat
    9.04 g
    8.5 g
  • Saturated fatless is better
    WIN1.07 g
    1.76 g
  • Sodiumless is better
    36.97 mg
    17.77 mgWIN
  • Potassiummore is better
    WIN121.82 mg
    116.34 mg
  • Calciummore is better
    WIN56.51 mg
    9.69 mg
  • Ironmore is better
    0.57 mg
    1.31 mgWIN
  • Magnesiummore is better
    45.44 mg
    92.46 mgWIN
  • Vitamin Cmore is better
    0 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Almond butter vs Watermelon seeds, dried · Foodatron