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  6. Cashew vs. Melon

Cashew vs. Melon — In-Depth Nutrition Comparison

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Significant differences between Cashew and Melon

  • The amount of Copper, Phosphorus, Iron, Manganese, Magnesium, Zinc, Selenium, Vitamin B1, and Vitamin K in Cashew is higher than in Melon.
  • Cashew covers your daily Copper needs 237% more than Melon.
  • Melon has 311 times less Saturated Fat than Cashew. Cashew has 7.783g of Saturated Fat, while Melon has 0.025g.

Specific food types used in this comparison are Nuts, cashew nuts, raw and Melons, casaba, raw.

Infographic

Cashew vs 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
Cashew
9
:
1
Melon
Melon
Contains more Calcium +236.4%
Contains more Iron +1864.7%
Contains more Magnesium +2554.5%
Contains more Phosphorus +11760%
Contains more Potassium +262.6%
Contains more Zinc +8157.1%
Contains more Copper +3558.3%
Contains more Manganese +4628.6%
Contains more Selenium +4875%
Contains less Sodium -25%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Contains more Calcium +236.4%
Contains more Iron +1864.7%
Contains more Magnesium +2554.5%
Contains more Phosphorus +11760%
Contains more Potassium +262.6%
Contains more Zinc +8157.1%
Contains more Copper +3558.3%
Contains more Manganese +4628.6%
Contains more Selenium +4875%
Contains less Sodium -25%

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
Cashew
8
:
1
Melon
Melon
Contains more Vitamin E +1700%
Contains more Vitamin B1 +2720%
Contains more Vitamin B2 +87.1%
Contains more Vitamin B3 +357.8%
Contains more Vitamin B5 +928.6%
Contains more Vitamin B6 +155.8%
Contains more Folate +212.5%
Contains more Vitamin K +1264%
Contains more Vitamin C +4260%
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%
Melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 73% 4% 8% 5% 6% 38% 6% 0% 7%
Contains more Vitamin E +1700%
Contains more Vitamin B1 +2720%
Contains more Vitamin B2 +87.1%
Contains more Vitamin B3 +357.8%
Contains more Vitamin B5 +928.6%
Contains more Vitamin B6 +155.8%
Contains more Folate +212.5%
Contains more Vitamin K +1264%
Contains more Vitamin C +4260%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
:
1
Melon
Melon
Contains more Protein +1541.4%
Contains more Fats +43750%
Contains more Carbs +358.8%
Contains more Other +605.6%
Contains more Water +1666.3%
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
Melon
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more Protein +1541.4%
Contains more Fats +43750%
Contains more Carbs +358.8%
Contains more Other +605.6%
Contains more Water +1666.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Melon
Melon
Contains more Monounsaturated Fat +1189750%
Contains more Polyunsaturated fat +20015.4%
Contains less Saturated Fat -99.7%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Melon
38% 3% 59%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.039 g
Contains more Monounsaturated Fat +1189750%
Contains more Polyunsaturated fat +20015.4%
Contains less Saturated Fat -99.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Melon
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
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cashew Melon Opinion
Net carbs 26.89g 5.68g Cashew
Protein 18.22g 1.11g Cashew
Fats 43.85g 0.1g Cashew
Carbs 30.19g 6.58g Cashew
Calories 553kcal 28kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g 5.69g Melon
Fiber 3.3g 0.9g Cashew
Calcium 37mg 11mg Cashew
Iron 6.68mg 0.34mg Cashew
Magnesium 292mg 11mg Cashew
Phosphorus 593mg 5mg Cashew
Potassium 660mg 182mg Cashew
Sodium 12mg 9mg Melon
Zinc 5.78mg 0.07mg Cashew
Copper 2.195mg 0.06mg Cashew
Manganese 1.655mg 0.035mg Cashew
Selenium 19.9µg 0.4µg Cashew
Vitamin E 0.9mg 0.05mg Cashew
Vitamin C 0.5mg 21.8mg Melon
Vitamin B1 0.423mg 0.015mg Cashew
Vitamin B2 0.058mg 0.031mg Cashew
Vitamin B3 1.062mg 0.232mg Cashew
Vitamin B5 0.864mg 0.084mg Cashew
Vitamin B6 0.417mg 0.163mg Cashew
Folate 25µg 8µg Cashew
Vitamin K 34.1µg 2.5µg Cashew
Tryptophan 0.287mg Cashew
Threonine 0.688mg Cashew
Isoleucine 0.789mg Cashew
Leucine 1.472mg Cashew
Lysine 0.928mg Cashew
Methionine 0.362mg Cashew
Phenylalanine 0.951mg Cashew
Valine 1.094mg Cashew
Histidine 0.456mg Cashew
Saturated Fat 7.783g 0.025g Melon
Monounsaturated Fat 23.797g 0.002g Cashew
Polyunsaturated fat 7.845g 0.039g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Melon
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
34%
Cashew
12%
Melon
Minerals Daily Need Coverage Score
200%
Cashew
7%
Melon

Comparison summary

Which food is lower in Sugar?
Melon
Melon is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Melon
Melon contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Melon
Melon is lower in Saturated Fat (difference - 7.758g)
Which food is cheaper?
Melon
Melon is cheaper (difference - $1.9)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 37)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.