Watermelon vs. Sesame Seeds
Nutrition comparison of Watermelon and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and sesame seeds:
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, watermelon contains more pantothenic acid.
- Sesame seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Watermelon has 71% less carbohydrates than sesame seed.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and watermelon has 95% less calories than sesame seed - watermelon has 30 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, watermelon is lighter in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Sesame Seeds | |
|---|---|---|
| Protein | 7% | 11% |
| Carbohydrates | 90% | 17% |
| Fat | 4% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 71% less carbohydrates than sesame seed - watermelon has 7.6g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has 34 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has 26 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and watermelon has 100% less saturated fat than sesame seed - watermelon has 0.02g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Watermelon has more Vitamin C than sesame seed - watermelon has 8.1mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Watermelon has more Vitamin A than sesame seed - watermelon has 28ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Watermelon and sesame seeds contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Watermelon and sesame seeds contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, watermelon contains more pantothenic acid.
| Watermelon | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.033 MG | 0.803 MG |
| Riboflavin | 0.021 MG | 0.251 MG |
| Niacin | 0.178 MG | 4.581 MG |
| Pantothenic acid | 0.221 MG | 0.051 MG |
| Vitamin B6 | 0.045 MG | 0.802 MG |
| Folate | 3 UG | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 140 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 60 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 324% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and sesame seed has 475mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than watermelon per 100 grams.
| Watermelon | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.05 G | 20.654 G |
| Total | 0.05 G | 20.654 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 Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Watermelon g
()
|
Daily Values (%) |
Sesame 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 sesame seeds contain more calories in 100 grams?Sesame seed is high in calories and watermelon has 100% less calories than sesame seed - watermelon has 30 calories in 100g and sesame seed has 565 calories.
Does watermelon or sesame seeds have more carbohydrates?
By weight, watermelon has 70% fewer carbohydrates than sesame seed - watermelon has 7.6g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does watermelon or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 140 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does watermelon or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 60 times more iron than watermelon - watermelon has 0.24mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does watermelon or sesame seeds contain more potassium?
Sesame seed is a rich source of potassium and it has 320% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and sesame seed has 475mg of potassium.