Seeds vs Almond butter
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, watermelon seed kernels, dried is higher in more vitamins & minerals
Calories (kcal)
Seeds 557
Almond butter —
Protein (g)
Seeds 28.3
Almond butter 20.8
Carbs (g)
Seeds 15.3
Almond butter 21.2
Fat (g)
Seeds 47.4
Almond butter 53.0
Fiber (g)
Seeds —
Almond butter 9.72
Quick answers
Which has more protein?
Seeds, watermelon seed kernels, dried — 28.3g vs 20.8g per 100g.
Which is more nutrient-dense?
Seeds, watermelon seed kernels, dried scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Seeds | Almond butter | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 557 kcal | — | |
| Macronutrients | |||
| Water | 5.05 g | 1.75 g | +188% |
| Protein | 28.3 g | 20.8 g | +36% |
| Total lipid (fat) | 47.4 g | 53.0 g | -11% |
| Carbohydrate, by difference | 15.3 g | 21.2 g | -28% |
| Fiber, total dietary | — | 9.72 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.78 g | 4.25 g | +130% |
| Fatty acids, total monounsaturated | 7.41 g | 34.7 g | -79% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.190 mg | 0.095 mg | +101% |
| Riboflavin (Vitamin B2) | 0.145 mg | — | |
| Niacin (Vitamin B3) | 3.55 mg | 3.91 mg | -9% |
| Pantothenic acid (Vitamin B5) | 0.346 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.089 mg | 0.084 mg | +6% |
| Biotin (Vitamin B7) | 58.0 ug | 42.5 ug | +37% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 16.7 mg | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 54.0 mg | 264 mg | -80% |
| Iron, Fe | 7.28 mg | 4.11 mg | +77% |
| Magnesium, Mg | 515 mg | 268 mg | +92% |
| Phosphorus, P | 755 mg | 507 mg | +49% |
| Potassium, K | 648 mg | 745 mg | -13% |
| Sodium, Na | 99.0 mg | 0.996 mg | +9837% |
| Zinc, Zn | 10.2 mg | 3.18 mg | +222% |
| Copper, Cu | 0.686 mg | 0.975 mg | -30% |
| Manganese, Mn | 1.61 mg | 2.13 mg | -24% |
| Selenium, Se | — | 0.794 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 645 kcal | |
| Energy (Atwater Specific Factors) | — | 603 kcal | |
| Energy | 2330 kj | — | |
| Nitrogen | — | 4.01 g | |
| Ash | 3.94 g | 3.18 g | +24% |
| Biotin | — | 57.3 ug | |
| Folic acid (Vitamin B9 — synthetic) | 58.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 58.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| SFA 16:0 (Palmitic acid) | 5.41 g | 3.30 g | +64% |
| SFA 18:0 (Stearic acid) | 4.30 g | 0.819 g | +425% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.090 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.247 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.32 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 34.3 g | |
| Fatty acids, total polyunsaturated | 28.1 g | 12.6 g | +123% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 28.1 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 12.6 g | |
| Tryptophan (EAA) | 0.390 g | 0.196 g | +99% |
| Threonine (EAA) | 1.11 g | 0.779 g | +43% |
| Isoleucine (EAA, BCAA) | 1.34 g | 0.930 g | +44% |
| Leucine (EAA, BCAA) | 2.15 g | 1.75 g | +23% |
| Lysine (EAA) | 0.887 g | 0.646 g | +37% |
| Methionine (EAA) | 0.834 g | 0.189 g | +342% |
| Cystine (conditionally essential) | 0.438 g | — | |
| Phenylalanine (EAA) | 2.03 g | 1.38 g | +47% |
| Tyrosine (conditionally essential) | 1.02 g | 0.760 g | +34% |
| Valine (EAA, BCAA) | 1.56 g | 1.09 g | +42% |
| Arginine (conditionally essential) | 4.90 g | 2.77 g | +77% |
| Histidine (EAA) | 0.775 g | 0.639 g | +21% |
| Alanine | 1.49 g | 1.18 g | +26% |
| Aspartic acid | 2.76 g | 3.01 g | -8% |
| Glutamic acid | 5.70 g | 7.42 g | -23% |
| Glycine (conditionally essential) | 1.66 g | 1.65 g | +1% |
| Proline (conditionally essential) | 1.25 g | 1.12 g | +11% |
| Serine | 1.51 g | 1.06 g | +42% |
| Hydroxyproline | — | 0.044 g | |
| Cysteine | — | 0.449 g | |
| Daidzein | — | 0 mg | |
| Genistein | — | 0.079 mg | |
| Daidzin | — | 0.028 mg | |
| Genistin | — | 0 mg | |
| Glycitin | — | 0.172 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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