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  6. Watermelon seeds vs. Cashew

Watermelon seeds vs. Cashew — In-Depth Nutrition Comparison

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Differences between Watermelon seeds and Cashew

  • Watermelon seeds have more Magnesium, Zinc, Phosphorus, Vitamin B3, and Folate, while Cashew have more Copper, Vitamin B6, Vitamin B1, and Vitamin B5.
  • Cashew's daily need coverage for Copper is 168% higher.
  • Cashew contains 3 times less Vitamin B3 than Watermelon seeds. Watermelon seeds contain 3.55mg of Vitamin B3, while Cashew contains 1.062mg.
  • The amount of Saturated Fat in Cashew is lower.

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

Infographic

Watermelon seeds vs Cashew 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.
Watermelon seeds
Watermelon seeds
5
:
5
Cashew
Cashew
Contains more Calcium +45.9%
Contains more Magnesium +76.4%
Contains more Phosphorus +27.3%
Contains more Zinc +77.2%
Contains less Sodium -87.9%
Contains more Copper +220%
Equal in Iron - 6.68
Equal in Potassium - 660
Equal in Manganese - 1.655
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains more Calcium +45.9%
Contains more Magnesium +76.4%
Contains more Phosphorus +27.3%
Contains more Zinc +77.2%
Contains less Sodium -87.9%
Contains more Copper +220%
Equal in Iron - 6.68
Equal in Potassium - 660
Equal in Manganese - 1.655

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.
Watermelon seeds
Watermelon seeds
3
:
6
Cashew
Cashew
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +234.3%
Contains more Folate +132%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +122.6%
Contains more Vitamin B5 +149.7%
Contains more Vitamin B6 +368.5%
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%
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%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +234.3%
Contains more Folate +132%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +122.6%
Contains more Vitamin B5 +149.7%
Contains more Vitamin B6 +368.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
3
:
2
Cashew
Cashew
Contains more Protein +55.5%
Contains more Other +55.1%
Contains more Carbs +97.2%
Equal in Fats - 43.85
Equal in Water - 5.2
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
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
Contains more Protein +55.5%
Contains more Other +55.1%
Contains more Carbs +97.2%
Equal in Fats - 43.85
Equal in Water - 5.2

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon seeds Cashew
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
19%
Watermelon seeds
34%
Cashew
Minerals Daily Need Coverage Score
177%
Watermelon seeds
200%
Cashew

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. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.