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  6. Watermelon seeds vs. Cashew butter

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

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Important differences between Watermelon seeds and Cashew butter

  • Watermelon seeds have more Magnesium, Zinc, Phosphorus, Iron, Vitamin B3, and Potassium, however, Cashew butter have more Copper, and Vitamin B6.
  • Cashew butter's daily need coverage for Copper is 119% more.
  • Watermelon seeds have 3 times more Vitamin B3 than Cashew butter. Watermelon seeds have 3.55mg of Vitamin B3, while Cashew butter has 1.108mg.
  • Watermelon seeds are lower in Saturated Fat.

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

Infographic

Watermelon seeds vs Cashew butter 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
7
:
3
Cashew butter
Cashew butter
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%
Contains more Calcium +13%
Contains more Copper +156.3%
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Cashew butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 185% 148% 167% 40% 39% 121% 586% 0% 51%
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%
Contains more Calcium +13%
Contains more Copper +156.3%

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
4
:
4
Cashew butter
Cashew butter
Contains more Vitamin B1 +20.3%
Contains more Vitamin B3 +220.4%
Contains more Vitamin B6 +128.1%
Equal in Vitamin B2 - 0.159
Equal in Folate - 55
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 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%
Contains more Vitamin B1 +20.3%
Contains more Vitamin B3 +220.4%
Contains more Vitamin B6 +128.1%
Equal in Vitamin B2 - 0.159
Equal in Folate - 55

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
3
:
2
Cashew butter
Cashew butter
Contains more Protein +133.7%
Contains more Water +115.8%
Contains more Other +78.3%
Contains more Fats +11.9%
Contains more Carbs +97.9%
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 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
Contains more Protein +133.7%
Contains more Water +115.8%
Contains more Other +78.3%
Contains more Fats +11.9%
Contains more Carbs +97.9%

Fat Type Comparison

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon seeds Cashew butter
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
19%
Watermelon seeds
30%
Cashew butter
Minerals Daily Need Coverage Score
177%
Watermelon seeds
135%
Cashew butter

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