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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 have 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 147% 18% 39% 184% 586% 121% 166% 38% 0% 51%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 368% 16% 57% 273% 229% 279% 324% 13% 211% 0%
Contains more CalciumCalcium +13%
Contains more CopperCopper +156.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +45%
Contains more IronIron +48.3%
Contains more ZincZinc +131.2%
Contains more PhosphorusPhosphorus +94.6%
Contains less SodiumSodium -66.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 102% 0% 40% 37% 21% 0% 47% 0% 76% 41% 26%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 48% 33% 67% 21% 21% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +128.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +20.3%
Contains more Vitamin B3Vitamin B3 +220.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.145mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~58µg

All nutrients comparison - raw data values

Nutrient Cashew butter Watermelon seeds DV% diff.
Copper 1.758mg 0.686mg 119%
Polyunsaturated fat 13.371g 28.094g 98%
Magnesium 206mg 515mg 74%
Manganese 1.614mg 70%
Zinc 4.43mg 10.24mg 53%
Phosphorus 388mg 755mg 52%
Monounsaturated fat 26.709g 7.407g 48%
Vitamin E 5.08mg 34%
Protein 12.12g 28.33g 32%
Iron 4.91mg 7.28mg 30%
Vitamin K 30.3µg 25%
Selenium 9.3µg 17%
Vitamin B3 1.108mg 3.55mg 15%
Fiber 3g 12%
Choline 48.3mg 9%
Sodium 295mg 99mg 9%
Fats 53.03g 47.37g 9%
Vitamin B6 0.203mg 0.089mg 9%
Vitamin B5 0.346mg 7%
Potassium 447mg 648mg 6%
Carbs 30.3g 15.31g 5%
Saturated fat 10.606g 9.779g 4%
Vitamin B1 0.158mg 0.19mg 3%
Calories 609kcal 557kcal 3%
Vitamin B2 0.159mg 0.145mg 1%
Folate 55µg 58µg 1%
Calcium 61mg 54mg 1%
Net carbs 27.3g 15.31g N/A
Sugar 9.09g N/A
Tryptophan 0.162mg 0.39mg 0%
Threonine 0.388mg 1.112mg 0%
Isoleucine 0.445mg 1.342mg 0%
Leucine 0.831mg 2.149mg 0%
Lysine 0.523mg 0.887mg 0%
Methionine 0.204mg 0.834mg 0%
Phenylalanine 0.537mg 2.031mg 0%
Valine 0.617mg 1.556mg 0%
Histidine 0.257mg 0.775mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 FatsFats +11.9%
Contains more CarbsCarbs +97.9%
Contains more ProteinProtein +133.7%
Contains more WaterWater +115.8%
Contains more OtherOther +78.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.606 g
Monounsaturated fat: Mono. Fat 26.709 g
Polyunsaturated fat: Poly. Fat 13.371 g
22% 16% 62%
Saturated fat: Sat. Fat 9.779 g
Monounsaturated fat: Mono. Fat 7.407 g
Polyunsaturated fat: Poly. Fat 28.094 g
Contains more Mono. FatMonounsaturated fat +260.6%
Contains more Poly. FatPolyunsaturated fat +110.1%
~equal in Saturated fat ~9.779g

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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.