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Cashew vs. Horned melon — In-Depth Nutrition Comparison

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How are cashew and horned melon different?

  • Cashew is higher than horned melon in copper, phosphorus, manganese, iron, magnesium, zinc, vitamin B1, vitamin B6, potassium, and vitamin B5.
  • Cashew covers your daily need for copper, 242% more than horned melon.
  • Cashew contains 42 times more manganese than horned melon. Cashew contains 1.655mg of manganese, while horned melon contains 0.039mg.
  • Horned melon has a higher glycemic index (48) than cashew (25).

Nuts, cashew nuts, raw and Horned melon (Kiwano) types were used in this article.

Infographic

Cashew vs Horned melon 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
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3.9% 11% 42% 6.7% 13% 16% 0.26% 5.1% 0%
Contains more MagnesiumMagnesium +630%
Contains more CalciumCalcium +184.6%
Contains more PotassiumPotassium +436.6%
Contains more IronIron +491.2%
Contains more CopperCopper +10875%
Contains more ZincZinc +1104.2%
Contains more PhosphorusPhosphorus +1502.7%
Contains more ManganeseManganese +4143.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -83.3%

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.
Cashew
8
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
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 18% 2.3% 0% 0% 6.3% 3.5% 11% 11% 15% 0% 0% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1592%
Contains more Vitamin B2Vitamin B2 +286.7%
Contains more Vitamin B3Vitamin B3 +88%
Contains more Vitamin B5Vitamin B5 +372.1%
Contains more Vitamin B6Vitamin B6 +561.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +733.3%
Contains more Vitamin CVitamin C +960%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
4
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
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
Contains more ProteinProtein +923.6%
Contains more FatsFats +3380.2%
Contains more CarbsCarbs +299.3%
Contains more OtherOther +490.7%
Contains more WaterWater +1611%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Horned melon DV% diff.
Copper 2.195mg 0.02mg 242%
Phosphorus 593mg 37mg 79%
Manganese 1.655mg 0.039mg 70%
Iron 6.68mg 1.13mg 69%
Fats 43.85g 1.26g 66%
Magnesium 292mg 40mg 60%
Monounsaturated fat 23.797g 59%
Polyunsaturated fat 7.845g 52%
Zinc 5.78mg 0.48mg 48%
Selenium 19.9µg 36%
Saturated fat 7.783g 35%
Vitamin B1 0.423mg 0.025mg 33%
Protein 18.22g 1.78g 33%
Vitamin K 34.1µg 28%
Vitamin B6 0.417mg 0.063mg 27%
Calories 553kcal 44kcal 25%
Potassium 660mg 123mg 16%
Vitamin B5 0.864mg 0.183mg 14%
Fiber 3.3g 13%
Starch 23.49g 10%
Carbs 30.19g 7.56g 8%
Vitamin E 0.9mg 6%
Folate 25µg 3µg 6%
Vitamin C 0.5mg 5.3mg 5%
Vitamin B2 0.058mg 0.015mg 3%
Vitamin B3 1.062mg 0.565mg 3%
Calcium 37mg 13mg 2%
Vitamin A 0µg 7µg 1%
Net carbs 26.89g 7.56g N/A
Sugar 5.91g N/A
Sodium 12mg 2mg 0%
Tryptophan 0.287mg 0%
Threonine 0.688mg 0%
Isoleucine 0.789mg 0%
Leucine 1.472mg 0%
Lysine 0.928mg 0%
Methionine 0.362mg 0%
Phenylalanine 0.951mg 0%
Valine 1.094mg 0%
Histidine 0.456mg 0%
Fructose 0.05g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Horned melon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Cashew
5%
Horned melon
Minerals Daily Need Coverage Score
200%
Cashew
13%
Horned melon

Comparison summary

Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 7.783g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $1.1)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins

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. Horned melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/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.