Pumpkin seeds vs Watermelon Seeds? Which to choose and why? Both are popular snacks and nutritional powerhouses, but how do they really compare?
Whether you’re looking to boost your protein intake, add healthy fats to your diet, or simply enjoy a crunchy treat, understanding the unique benefits of each seed can help you make the best choice for your health goals.
In this blog, we’ll break down the nutritional profiles, health benefits, and key differences between pumpkin seeds and watermelon seeds, so you can decide which one deserves a spot in your pantry.
- What are Pumpkin Seeds?
- The Health Benefits of Pumpkin Seeds
- What are Watermelon Seeds?
- The Health Benefits of Watermelon Seeds
- Pumpkin Seeds vs Watermelon Seeds Taste
- Pumpkin Seeds vs Watermelon Seeds: Nutritional Benefits
- Pumpkin Seeds vs Watermelon Seeds for Weight Loss
- Pumpkin Seeds vs Watermelon Seeds Calories
- So, what to choose?
What are Pumpkin Seeds?
Pumpkin seeds, also known as pepitas, are the edible seeds found inside pumpkins. They are typically flat, oval-shaped, and green in colour once the white outer shell is removed. Pumpkin seeds can be eaten raw, roasted, or added to a variety of dishes for extra crunch and nutrition.
The Health Benefits of Pumpkin Seeds
- High in protein: Pumpkin seeds are an excellent source of protein, offering about 18.6g per 100g serving.
- Rich in healthy fats: They contain significant amounts of monounsaturated and omega-6 fats, supporting heart health.
- Packed with minerals: Pumpkin seeds are loaded with magnesium, potassium, iron, and calcium, all crucial for bone and muscle health.
- Dietary fibre: With 18.4g of fibre per 100g, pumpkin seeds support digestive health.
- Antioxidants: They contain antioxidants like vitamin E, which help protect cells from damage.
- Other nutrients: Pumpkin seeds are a good source of B vitamins, including riboflavin, niacin, and folate.
What are Watermelon Seeds?
Watermelon seeds come from the familiar summer fruit, watermelon. Once dried or roasted, these small, black seeds become a crunchy snack. While often discarded, watermelon seeds are edible and can be quite nutritious when prepared properly.
The Health Benefits of Watermelon Seeds
- Good protein source: Dried watermelon seeds offer a protein content similar to pumpkin seeds, making them a valuable plant-based protein option.
- Healthy fats: They are rich in healthy fats, including omega-6 fatty acids, and can serve as an alternative source of vegetable oil.
- Mineral content: Watermelon seeds are high in magnesium, calcium, and potassium, supporting various bodily functions.
- Carbohydrates and fibre: Watermelon seeds provide more carbohydrates than pumpkin seeds, but less dietary fibre.
- Vitamins: They contain vitamin B complex, including thiamin, niacin, and folate, and are higher in vitamin C and vitamin A compared to pumpkin seeds.
Pumpkin Seeds vs Watermelon Seeds Taste
Pumpkin seeds have a nutty, subtly sweet flavour with a satisfying crunch, especially when roasted, making them a popular snack and versatile ingredient in various dishes.
In contrast, watermelon seeds have a milder, earthier taste and are less nutty than pumpkin seeds. When roasted, watermelon seeds offer a light, crunchy texture but with a more subdued flavour profile compared to the richer taste of pumpkin seeds.
Pumpkin Seeds vs Watermelon Seeds: Nutritional Benefits
| Aspect | Pumpkin Seeds | Watermelon Seeds |
|---|---|---|
| Protein | High (18.6g/100g) | Lower raw (0.61g/100g), higher dried |
| Fiber | Very high (18.4g/100g) | Very low (0.4g/100g) |
| Healthy Fats | High omega-6 and saturated fats | Lower fat content |
| Carbohydrates | Higher (53.8g/100g) | Lower (7.6g/100g) |
| Vitamin A | Low (3 µg/100g) | Higher (28 µg/100g) |
| Vitamin C | Low (0.3 mg/100g) | Higher (8.1 mg/100g) |
| Minerals (Ca, Fe, K) | Higher levels | Moderate levels |
| Antioxidants | Rich in vitamin E and carotenoids | Contains antioxidants and vitamin C |
Nutritional Content
- Protein: Pumpkin seeds are an excellent source of protein, containing about 18.6g per 100g, which is roughly 29 times more than watermelon seeds, which have about 0.61g per 100g. However, some sources note dried watermelon seeds can have high protein content (up to 30.6g per cup), but this varies by preparation.
- Fibre: Pumpkin seeds provide significantly more dietary fibre (18.4g per 100g) compared to watermelon seeds (0.4g per 100g), supporting digestive health and satiety.
- Fats: Pumpkin seeds are richer in healthy fats, especially omega-6 fatty acids (about 8.76g linoleic acid per 100g), while watermelon seeds contain much less fat (0.05g linoleic acid per 100g). Pumpkin seeds also have more saturated fat than watermelon seeds.
- Carbohydrates: Watermelon seeds have fewer carbohydrates (7.6g per 100g) compared to pumpkin seeds (53.8g per 100g).
Vitamins and Antioxidants
- Watermelon seeds contain significantly more vitamin A (28 µg/100g) and vitamin C (8.1 mg/100g) than pumpkin seeds, which have 3 µg and 0.3 mg, respectively.
- Both seeds contain similar small amounts of vitamin E and vitamin K.
- Pumpkin seeds have higher amounts of riboflavin, niacin, and folate, while watermelon seeds have more pantothenic acid and vitamin B6.
Minerals
- Pumpkin seeds are richer in calcium (55 mg vs. 7 mg per 100g), iron (3.3 mg vs. 0.24 mg per 100g), potassium (919 mg vs. 112 mg per 100g), and magnesium.
- Watermelon seeds are also a good source of magnesium, phosphorus, zinc, manganese, and copper, with some reports indicating very high mineral content supporting metabolic and enzymatic functions.
Health Benefits
- Pumpkin Seeds: High in protein, fibre, and healthy fats, pumpkin seeds support heart health, bone strength, immune function, and digestive health. Their antioxidant content helps protect cells from damage.
- Watermelon Seeds: Rich in protein, minerals, and vitamins, watermelon seeds support energy production, nerve function, blood glucose control, and mental health. Their folate content may reduce the risk of neural tube defects and stroke.
Pumpkin Seeds vs Watermelon Seeds for Weight Loss
Pumpkin Seeds
- High in Protein and Fibre: Pumpkin seeds are rich in protein and dietary fibre, both of which promote satiety and help control appetite, making it easier to manage calorie intake and support weight loss goals.
- Healthy Fats: They contain unsaturated fatty acids, which are beneficial for heart health and can help keep you full for longer.
- Calorie Density: Pumpkin seeds are energy-dense, with about 415 calories per 1/2 cup (72g) shelled, so portion control is important.
- Best Practice: Choose raw, unsalted seeds to avoid excess calories and sodium, and consume them in moderation to fit into your overall calorie goals.
Watermelon Seeds
- Protein Content: Watermelon seeds are also high in protein—some sources report even higher protein content than pumpkin seeds, especially when dried (up to 35% protein by weight).
- Lower in Calories: Compared to pumpkin seeds, watermelon seeds are lower in calories per 100g (30 calories vs. 446 calories for pumpkin seeds), but this comparison is for raw watermelon fruit, not the seeds themselves. Dried or roasted watermelon seeds are more calorie-dense, similar to other edible seeds.
- Satiety: Their protein and fibre content can also help you feel full, supporting weight management.
Pumpkin Seeds vs Watermelon Seeds Calories
Pumpkin seeds are calorie-dense, containing approximately 446 calories per 100 grams. They are rich in protein, healthy fats, and dietary fibre, which contribute to their higher calorie count.
Watermelon seeds, on the other hand, have much fewer calories when raw watermelon fruit is considered, but the edible seeds themselves (especially dried or roasted) are also calorie-dense.
According to some data, watermelon seeds contain around 557 calories per 100 grams when dried, which is comparable to pumpkin seeds. However, one source states watermelon seeds have only about 30 calories per 100 grams, but this likely refers to the watermelon fruit rather than the seeds.
Pumpkin seeds have a higher proportion of protein and fat, while watermelon fruit (not seeds) is mostly carbohydrates.
For dried watermelon seeds specifically, calories and fat content are similar to pumpkin seeds, making them both energy-dense snacks.
So, what to choose?
In conclusion, both pumpkin seeds and watermelon seeds offer impressive nutritional benefits, but their strengths differ.
Pumpkin seeds are notably higher in calories, protein, dietary fibre, and essential minerals like iron, calcium, and potassium, making them an excellent source of plant-based nutrition for those seeking to boost protein and mineral intake. They also contain more saturated fats and are richer in certain vitamins, such as A and C.
Watermelon seeds, on the other hand, are higher in healthy polyunsaturated fats and B vitamins and tend to have higher levels of minerals like magnesium, manganese, and phosphorus.
They also provide a complete protein profile and contain beneficial compounds such as citrulline, which may support cardiovascular health.
While pumpkin seeds are more widely available and easier to find, watermelon seeds can be a superior choice for those seeking a broader spectrum of B vitamins and specific minerals.
Ultimately, both seeds are nutritious and can be part of a healthy diet. Choosing between them depends on individual nutritional needs and taste preferences. Including both in your diet can help maximise the variety and benefits each seed offers.