Which is More Nutritional & Beneficial: Pumpkin Seeds or Watermelon Seeds?

Pumpkin seeds vs watermelon seeds, wondering which one’s more nutritious? My clients often ask me these questions so that they make the right choice. 

When it comes to nutrition, there are some very pertinent differences between pumpkin seeds and watermelon seeds. Let’s get to know these tiny powerhouses better

Pumpkin Seeds vs Watermelon Seeds: The Better Snack For You

Take a quick look at pumpkin seeds vs watermelon seeds nutrition, before we dive deeper: 

*Source: USDA; Quantity defined is 1 ounce 

How are Pumpkin Seeds vs Watermelon Seeds Obtained?

Pumpkin seeds are extracted from the inner cavity of mature pumpkins. The seeds are scooped out and cleaned. You can eat them as such with the shells or deshell them before consumption. 

Watermelon seeds are extracted from ripe watermelons. The seeds are removed from a ripe watermelon, cleaned and dried before getting ready for consumption. Ideally you should remove the black shell before eating them. 

Pumpkin Seeds vs Watermelon Seeds: Taste & Texture Differences

Pumpkin seeds have a very prominent nutty flavour and a crunch. It might feel slightly savory with a hearty texture. It pairs very well with both sweet and savory dishes. 

In contrast, watermelon seeds are smaller in size and have a milder taste. They are less crunchy and delicate which makes them a good topping option in a variety of desserts and salads. 

Also Read: 

Pumpkin Seeds Vs Sunflower Seeds

Pumpkin Seeds vs Watermelon Seeds: Easiest & More Versatile in Usage

In my experience and opinion, pumpkin seeds are more versatile in their applications. You can snack on them or incorporate them into recipes like smoothies, salads, soups, stir-fries, granola bars, baked goods, etc. 

I also like to make pumpkin seed butter at home as it makes for a delicious and rich spread. 

Watermelon seeds also find uses in a number of may be sweet and savory dishes. Although milder, they give a unique creaminess to smoothies, desserts, and other recipes. 

How Much Pumpkin Seeds vs Watermelon Seeds Can You Eat in a Day?

As a nutritionist, I would recommend not going beyond roughly 1/4 cup or a small handful of pumpkin seeds a day. This amount is good enough to provide you the essential nutrients without adding too many calories.

Similarly, for watermelon seeds, the same amount is good enough. One ounce offers a balanced intake of protein, healthy fats, and essential nutrients. 

Make sure you consider your overall calorie and nutrient intake from other sources to ensure you’re meeting your dietary requirements without exceeding recommended limits. 

Ideal Time to Eat Pumpkin Seeds & Watermelon Seeds

Pumpkin seeds and watermelon seeds can be consumed at any time but I recommend eating them as a midday snack or as a part of your morning meal. 

A lot of clients I work with think that since they are nutritional, you can consume seeds at night. Well, I would advise against it. Despite being rich in nutrients, they are high in fats and calories and eating too much close to bedtime, may cause discomfort or disrupt sleep. 

Better Suited for Calorie Conscious: Pumpkin or Watermelon Seeds

Watermelon seeds are lower in calories when compared to pumpkin seeds. However, the difference is not that high. 

The primary source of calories in pumpkin seeds is from their fat content which is higher than that in watermelon seeds.

Comparing the Carb Content in Pumpkin Seeds and Watermelon Seeds

Both pumpkin and watermelon seeds are relatively low in carbohydrates compared to other foods. Therefore, they are excellent options for those following a low-carb diet or monitoring their carbohydrate intake.

The carbohydrates in these seeds primarily come from dietary fiber which contributes to the seed’s digestive benefits and promotes feelings of fullness.

Types & Amount of Fats in Pumpkin Seeds vs Watermelon Seeds

Pumpkin seeds are rich in healthy fats which contribute to heart health and help lower cholesterol levels when consumed in moderation. They are also rich in omega-3 fatty acids, which have anti-inflammatory properties and support brain health.

Watermelon seeds also contain primarily healthy fats. They provide a balance of beneficial fats, promoting overall well-being. Incorporating both seeds into your diet can help diversify your fat intake and provide a range of essential nutrients.

Better Source of Protein: Pumpkin Seeds or Watermelon Seeds

Pumpkin seeds offer a higher amount of protein when compared to watermelon seeds. Therefore they can be a valuable addition to vegetarian and vegan breakfast or diet, as well as for those looking to increase their protein intake without relying on animal products.

Watermelon seeds also contain protein and can be a good addition to your daily diet if you wish to increase quality protein. 

Pumpkin Seeds vs Watermelon Seeds: As a Source of Dietary Fiber

Pumpkin and watermelon seeds are both excellent sources of dietary fiber but pumpkin seeds have a higher amount. This fiber content primarily consists of insoluble fiber, which promotes regular bowel movements.

Incorporating both pumpkin seeds and watermelon seeds into your diet can help increase your overall  fiber intake and promote good digestion.

More Nutritionally Diverse: Pumpkin Seeds vs Watermelon Seeds

Pumpkin seeds are a powerhouse of nutrients especially magnesium, zinc, and iron. Additionally, they are a good source of vitamin E, which is an antioxidant that protects cells from damage and supports skin health.

Watermelon seeds are also quite nutritious as well. They contain significant amounts of B vitamins, including niacin, folate, and riboflavin. They also boast notable levels of potassium and magnesium.

So, overall both of them have a diverse nutritional profile with their own unique strengths. 

Pumpkin Seeds or Watermelon Seeds: Benefits in Weight Management 

When it comes to weight management, pumpkin seeds have a slight advantage. This is because they are significantly higher in fiber and protein than watermelon seeds. 

Higher protein and fiber contributes to satiety and prevents hunger pangs. Important to remember here is moderation is important because both these seeds are high in calories. 

Better For Bone Health: Pumpkin Seeds or Watermelon Seeds

Pumpkin seeds do a better job for better bone health outcomes as compared to watermelon seeds. This is because they contain a higher concentration of minerals crucial for bone health, including magnesium, phosphorus, zinc and manganese.

Pumpkin seeds are also a good source of vitamin K, which is vital for blood clotting and also plays a role in bone health and metabolism.

Pumpkin Seeds vs Watermelon Seeds: Which Are Better For Your Heart?

Here again, pumpkin seeds might take a slight lead. Pumpkin seeds contain phytosterols, a kind of plant compound that helps lower bad cholesterol levels .

Pumpkin seeds also boast a higher proportion of healthy fats that help lower bad cholesterol and raise good cholesterol, thus reducing the risk of heart disease. 

Watermelon seeds contain good fats and along with it they contain antioxidants that can help fight inflammation and cell damage, both of which can contribute to heart disease.

Easier On Your Tummy: Pumpkin Seeds or Watermelon Seeds

Both pumpkin seeds and watermelon seeds can be generally well-tolerated. Pumpkin seeds have a slight edge because they contain a higher amount of soluble fiber. Soluble fiber can aid digestion by softening poop and promoting regularity.

Watermelon seeds contain fiber but it’s primarily insoluble fiber. Insoluble fiber helps add bulk to stool and keeps things moving along. For sensitive stomachs, it can cause some issues. 

Which is More Allergy Friendly: Pumpkin Seeds vs Watermelon Seeds?

Pumpkin seeds and watermelon seeds both have a very low allergy potential. Allergies to both these seeds are very rare.

Having said that, if you are new to them, make sure you start consuming small portions and get your body used to them. 

Which is Easier to Store: Pumpkin Seeds or Watermelon Seeds?

Pumpkin seeds and watermelon seeds are easy to store and un unopened packs can last up to a year. Once opened, you can use them for up to 3 months. For a longer life store them in a refrigerator or freeze them. 

The key to storing both seeds is keeping them in a cool, dry, and dark place. Moisture and heat can increase the chances of spoilage. Airtight containers work the best.

Overall, both pumpkin seeds and watermelon seeds are wonderful ingredients to add to your daily diet. Instead of choosing between the two, I recommend opting for both for diverse nutritional intake.