Watermelon vs. Sunflower Seeds
Nutrition comparison of Watermelon and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and sunflower seeds:
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of dietary fiber, iron, potassium and protein.
- Watermelon has 63% less carbohydrates than sunflower seed.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and watermelon has 95% less calories than sunflower seed - watermelon has 30 calories per 100 grams and sunflower seed has 619 calories.
For macronutrient ratios, watermelon is much heavier in carbs, much lighter in fat and similar to sunflower seeds for protein. Watermelon has a macronutrient ratio of 7:90:4 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Sunflower Seeds | |
|---|---|---|
| Protein | 7% | 10% |
| Carbohydrates | 90% | 12% |
| Fat | 4% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 63% less carbohydrates than sunflower seed - watermelon has 7.6g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has 27 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has 27 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and watermelon has 100% less saturated fat than sunflower seed - watermelon has 0.02g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Watermelon has 479% more Vitamin C than sunflower seed - watermelon has 8.1mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Watermelon has more Vitamin A than sunflower seed - watermelon has 28ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Watermelon and sunflower seeds contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Watermelon and sunflower seeds contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Watermelon | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.033 MG | 0.325 MG |
| Riboflavin | 0.021 MG | 0.285 MG |
| Niacin | 0.178 MG | 4.198 MG |
| Pantothenic acid | 0.221 MG | 7.056 MG |
| Vitamin B6 | 0.045 MG | 0.805 MG |
| Folate | 3 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 714% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 27 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 338% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than watermelon per 100 grams.
| Watermelon | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.05 G | 37.39 G |
| Total | 0.05 G | 37.39 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 Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Watermelon g
()
|
Daily Values (%) |
Sunflower 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 sunflower seeds contain more calories in 100 grams?Sunflower seed is high in calories and watermelon has 100% less calories than sunflower seed - watermelon has 30 calories in 100g and sunflower seed has 619 calories.
Does watermelon or sunflower seeds have more carbohydrates?
By weight, watermelon has 60% fewer carbohydrates than sunflower seed - watermelon has 7.6g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does watermelon or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 27 times more iron than watermelon - watermelon has 0.24mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does watermelon or sunflower seeds contain more potassium?
Sunflower seed is a rich source of potassium and it has 340% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and sunflower seed has 491mg of potassium.