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  6. Cashew butter vs. Watermelon seeds

Cashew butter vs. Watermelon seeds — In-Depth Nutrition Comparison

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Important differences between Cashew butter and Watermelon seeds

  • Cashew butter has more Copper, and Vitamin B6, however, Watermelon seeds has more Magnesium, Zinc, Phosphorus, Iron, Vitamin B3, and Potassium.
  • Cashew butter's daily need coverage for Copper is 119% more.
  • Cashew butter has 3 times more Sodium than Watermelon seeds. Cashew butter has 295mg of Sodium, while Watermelon seeds have 99mg.

The food varieties used in the comparison are Nuts, cashew butter, plain, with salt added and Seeds, watermelon seed kernels, dried.

Infographic

Cashew butter vs Watermelon seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cashew butter
Cashew butter
3
:
7
Watermelon seeds
Watermelon seeds
Contains more Calcium +13%
Contains more Copper +156.3%
Contains more Iron +48.3%
Contains more Magnesium +150%
Contains more Phosphorus +94.6%
Contains more Potassium +45%
Contains less Sodium -66.4%
Contains more Zinc +131.2%
Cashew butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 185% 148% 167% 40% 39% 121% 586% 0% 51%
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Contains more Calcium +13%
Contains more Copper +156.3%
Contains more Iron +48.3%
Contains more Magnesium +150%
Contains more Phosphorus +94.6%
Contains more Potassium +45%
Contains less Sodium -66.4%
Contains more Zinc +131.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cashew butter
Cashew butter
4
:
4
Watermelon seeds
Watermelon seeds
Contains more Vitamin B6 +128.1%
Contains more Vitamin B1 +20.3%
Contains more Vitamin B3 +220.4%
Equal in Vitamin B2 - 0.145
Equal in Folate - 58
Cashew butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 102% 0% 0% 40% 37% 21% 0% 47% 42% 0% 76%
Watermelon seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 48% 34% 67% 21% 21% 44% 0% 0%
Contains more Vitamin B6 +128.1%
Contains more Vitamin B1 +20.3%
Contains more Vitamin B3 +220.4%
Equal in Vitamin B2 - 0.145
Equal in Folate - 58

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew butter
Cashew butter
2
:
3
Watermelon seeds
Watermelon seeds
Contains more Fats +11.9%
Contains more Carbs +97.9%
Contains more Protein +133.7%
Contains more Water +115.8%
Contains more Other +78.3%
Cashew butter
12% 53% 30% 2% 2%
Protein: 12.12 g
Fats: 53.03 g
Carbs: 30.3 g
Water: 2.34 g
Other: 2.21 g
Watermelon seeds
28% 47% 15% 5% 4%
Protein: 28.33 g
Fats: 47.37 g
Carbs: 15.31 g
Water: 5.05 g
Other: 3.94 g
Contains more Fats +11.9%
Contains more Carbs +97.9%
Contains more Protein +133.7%
Contains more Water +115.8%
Contains more Other +78.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew butter
Cashew butter
1
:
2
Watermelon seeds
Watermelon seeds
Contains more Monounsaturated Fat +260.6%
Contains more Polyunsaturated fat +110.1%
Equal in Saturated Fat - 9.779
Cashew butter
21% 53% 26%
Saturated Fat: 10.606 g
Monounsaturated Fat: 26.709 g
Polyunsaturated fat: 13.371 g
Watermelon seeds
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
Contains more Monounsaturated Fat +260.6%
Contains more Polyunsaturated fat +110.1%
Equal in Saturated Fat - 9.779

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew butter Watermelon seeds
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew butter Watermelon seeds Opinion
Net carbs 27.3g 15.31g Cashew butter
Protein 12.12g 28.33g Watermelon seeds
Fats 53.03g 47.37g Cashew butter
Carbs 30.3g 15.31g Cashew butter
Calories 609kcal 557kcal Cashew butter
Sugar 9.09g Watermelon seeds
Fiber 3g Cashew butter
Calcium 61mg 54mg Cashew butter
Iron 4.91mg 7.28mg Watermelon seeds
Magnesium 206mg 515mg Watermelon seeds
Phosphorus 388mg 755mg Watermelon seeds
Potassium 447mg 648mg Watermelon seeds
Sodium 295mg 99mg Watermelon seeds
Zinc 4.43mg 10.24mg Watermelon seeds
Copper 1.758mg 0.686mg Cashew butter
Manganese 1.614mg Watermelon seeds
Selenium 9.3µg Cashew butter
Vitamin E 5.08mg Cashew butter
Vitamin B1 0.158mg 0.19mg Watermelon seeds
Vitamin B2 0.159mg 0.145mg Cashew butter
Vitamin B3 1.108mg 3.55mg Watermelon seeds
Vitamin B5 0.346mg Watermelon seeds
Vitamin B6 0.203mg 0.089mg Cashew butter
Folate 55µg 58µg Watermelon seeds
Vitamin K 30.3µg Cashew butter
Tryptophan 0.162mg 0.39mg Watermelon seeds
Threonine 0.388mg 1.112mg Watermelon seeds
Isoleucine 0.445mg 1.342mg Watermelon seeds
Leucine 0.831mg 2.149mg Watermelon seeds
Lysine 0.523mg 0.887mg Watermelon seeds
Methionine 0.204mg 0.834mg Watermelon seeds
Phenylalanine 0.537mg 2.031mg Watermelon seeds
Valine 0.617mg 1.556mg Watermelon seeds
Histidine 0.257mg 0.775mg Watermelon seeds
Saturated Fat 10.606g 9.779g Watermelon seeds
Monounsaturated Fat 26.709g 7.407g Cashew butter
Polyunsaturated fat 13.371g 28.094g Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew butter Watermelon seeds
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Cashew butter
19%
Watermelon seeds
Minerals Daily Need Coverage Score
135%
Cashew butter
177%
Watermelon seeds

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 9.09g)
Which food contains less Sodium?
Watermelon seeds
Watermelon seeds contains less Sodium (difference - 196mg)
Which food is lower in Saturated Fat?
Watermelon seeds
Watermelon seeds is lower in Saturated Fat (difference - 0.827g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cashew butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168597/nutrients
  2. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.