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  6. Cashew vs. Watermelon seeds

Cashew vs. Watermelon seeds — In-Depth Nutrition Comparison

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Differences between Cashew and Watermelon seeds

  • Cashew has more Copper, Vitamin B6, Vitamin B1, and Vitamin B5, while Watermelon seeds has more Magnesium, Zinc, Phosphorus, Vitamin B3, and Folate.
  • Cashew's daily need coverage for Copper is 168% higher.
  • Watermelon seeds contain 5 times less Vitamin B6 than Cashew. Cashew contains 0.417mg of Vitamin B6, while Watermelon seeds contain 0.089mg.
  • The amount of Saturated Fat in Cashew is lower.

The food types used in this comparison are Nuts, cashew nuts, raw and Seeds, watermelon seed kernels, dried.

Infographic

Cashew 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
Cashew
5
:
5
Watermelon seeds
Watermelon seeds
Contains less Sodium -87.9%
Contains more Copper +220%
Contains more Calcium +45.9%
Contains more Magnesium +76.4%
Contains more Phosphorus +27.3%
Contains more Zinc +77.2%
Equal in Iron - 7.28
Equal in Potassium - 648
Equal in Manganese - 1.614
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Contains less Sodium -87.9%
Contains more Copper +220%
Contains more Calcium +45.9%
Contains more Magnesium +76.4%
Contains more Phosphorus +27.3%
Contains more Zinc +77.2%
Equal in Iron - 7.28
Equal in Potassium - 648
Equal in Manganese - 1.614

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
Cashew
6
:
3
Watermelon seeds
Watermelon seeds
Contains more Vitamin C +∞%
Contains more Vitamin B1 +122.6%
Contains more Vitamin B5 +149.7%
Contains more Vitamin B6 +368.5%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +234.3%
Contains more Folate +132%
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
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 C +∞%
Contains more Vitamin B1 +122.6%
Contains more Vitamin B5 +149.7%
Contains more Vitamin B6 +368.5%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +234.3%
Contains more Folate +132%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
2
:
3
Watermelon seeds
Watermelon seeds
Contains more Carbs +97.2%
Contains more Protein +55.5%
Contains more Other +55.1%
Equal in Fats - 47.37
Equal in Water - 5.05
Cashew
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 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 Carbs +97.2%
Contains more Protein +55.5%
Contains more Other +55.1%
Equal in Fats - 47.37
Equal in Water - 5.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Watermelon seeds
Watermelon seeds
Contains less Saturated Fat -20.4%
Contains more Monounsaturated Fat +221.3%
Contains more Polyunsaturated fat +258.1%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Watermelon seeds
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
Contains less Saturated Fat -20.4%
Contains more Monounsaturated Fat +221.3%
Contains more Polyunsaturated fat +258.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Watermelon seeds Opinion
Net carbs 26.89g 15.31g Cashew
Protein 18.22g 28.33g Watermelon seeds
Fats 43.85g 47.37g Watermelon seeds
Carbs 30.19g 15.31g Cashew
Calories 553kcal 557kcal Watermelon seeds
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g Watermelon seeds
Fiber 3.3g Cashew
Calcium 37mg 54mg Watermelon seeds
Iron 6.68mg 7.28mg Watermelon seeds
Magnesium 292mg 515mg Watermelon seeds
Phosphorus 593mg 755mg Watermelon seeds
Potassium 660mg 648mg Cashew
Sodium 12mg 99mg Cashew
Zinc 5.78mg 10.24mg Watermelon seeds
Copper 2.195mg 0.686mg Cashew
Manganese 1.655mg 1.614mg Cashew
Selenium 19.9µg Cashew
Vitamin E 0.9mg Cashew
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.19mg Cashew
Vitamin B2 0.058mg 0.145mg Watermelon seeds
Vitamin B3 1.062mg 3.55mg Watermelon seeds
Vitamin B5 0.864mg 0.346mg Cashew
Vitamin B6 0.417mg 0.089mg Cashew
Folate 25µg 58µg Watermelon seeds
Vitamin K 34.1µg Cashew
Tryptophan 0.287mg 0.39mg Watermelon seeds
Threonine 0.688mg 1.112mg Watermelon seeds
Isoleucine 0.789mg 1.342mg Watermelon seeds
Leucine 1.472mg 2.149mg Watermelon seeds
Lysine 0.928mg 0.887mg Cashew
Methionine 0.362mg 0.834mg Watermelon seeds
Phenylalanine 0.951mg 2.031mg Watermelon seeds
Valine 1.094mg 1.556mg Watermelon seeds
Histidine 0.456mg 0.775mg Watermelon seeds
Saturated Fat 7.783g 9.779g Cashew
Monounsaturated Fat 23.797g 7.407g Cashew
Polyunsaturated fat 7.845g 28.094g Watermelon seeds

Which food is preferable for your diet?

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

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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
34%
Cashew
19%
Watermelon seeds
Minerals Daily Need Coverage Score
200%
Cashew
177%
Watermelon seeds

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 5.91g)
Which food is lower in glycemic index?
Watermelon seeds
Watermelon seeds is lower in glycemic index (difference - 25)
Which food is cheaper?
Watermelon seeds
Watermelon seeds is cheaper (difference - $2.5)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 87mg)
Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 1.996g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.