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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.12 g
Fats:
53.03 g
Carbs:
30.3 g
Water:
2.34 g
Other:
2.21 g
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
Saturated fat:
Sat. Fat
10.606 g
Monounsaturated fat:
Mono. Fat
26.709 g
Polyunsaturated fat:
Poly. Fat
13.371 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| 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 | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
18%
Minerals Daily Need Coverage Score
135%
177%
Comparison summary
Which food is lower in Sugar?
Watermelon seeds is lower in Sugar (difference - 9.09g)
Which food contains less Sodium?
Watermelon seeds contains less Sodium (difference - 196mg)
Which food is lower in Saturated fat?
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?
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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.