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Almonds, dry roasted
Almonds, dry roasted3
VS
Watermelon seeds, dried Leader
Watermelon seeds, dried4

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

Each value is per 100 g edible portion.

The verdict

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

Pick Almonds, dry roasted 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
    598 kcal
    557 kcal
  • Proteinmore is better
    20.96 g
    28.33 gWIN
  • Carbohydrate
    21.01 g
    15.31 g
  • Fibermore is better
    10.9 g
    —
  • Total sugarsless is better
    4.86 g
    —
  • Total fat
    52.54 g
    47.37 g
  • Saturated fatless is better
    WIN4.09 g
    9.78 g
  • Sodiumless is better
    234 mg
    99 mgWIN
  • Potassiummore is better
    WIN713 mg
    648 mg
  • Calciummore is better
    WIN268 mg
    54 mg
  • Ironmore is better
    3.73 mg
    7.28 mgWIN
  • Magnesiummore is better
    279 mg
    515 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.

Almonds, dry roasted vs Watermelon seeds, dried · Foodatron