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  6. Cashew vs. Watermelon seeds

Cashew vs. Watermelon seeds — In-Depth Nutrition Comparison

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Differences between cashew and watermelon seeds

  • Cashew has more copper, vitamin B6, vitamin B1, and vitamin B5, while watermelon seeds have more magnesium, zinc, phosphorus, vitamin B3, and folate.
  • Cashew's daily need coverage for copper is 168% higher.
  • Watermelon seeds contain 5 times less vitamin B6 than cashew. Cashew contains 0.417mg of vitamin B6, while watermelon seeds contain 0.089mg.
  • The amount of saturated fat in cashew is lower.

The food types used in this comparison are Nuts, cashew nuts, raw and Seeds, watermelon seed kernels, dried.

Infographic

Cashew 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.
Cashew
Cashew
3
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 368% 16% 57% 273% 229% 279% 324% 13% 211% 0%
Contains more CopperCopper +220%
Contains less SodiumSodium -87.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +76.4%
Contains more CalciumCalcium +45.9%
Contains more ZincZinc +77.2%
Contains more PhosphorusPhosphorus +27.3%
~equal in Potassium ~648mg
~equal in Iron ~7.28mg
~equal in Manganese ~1.614mg

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
6
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 0% 0% 0% 0% 48% 33% 67% 21% 21% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +122.6%
Contains more Vitamin B5Vitamin B5 +149.7%
Contains more Vitamin B6Vitamin B6 +368.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +234.3%
Contains more FolateFolate +132%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cashew Watermelon seeds DV% diff.
Copper 2.195mg 0.686mg 168%
Polyunsaturated fat 7.845g 28.094g 135%
Magnesium 292mg 515mg 53%
Zinc 5.78mg 10.24mg 41%
Monounsaturated fat 23.797g 7.407g 41%
Selenium 19.9µg 36%
Vitamin K 34.1µg 28%
Vitamin B6 0.417mg 0.089mg 25%
Phosphorus 593mg 755mg 23%
Protein 18.22g 28.33g 20%
Vitamin B1 0.423mg 0.19mg 19%
Vitamin B3 1.062mg 3.55mg 16%
Fiber 3.3g 13%
Starch 23.49g 10%
Vitamin B5 0.864mg 0.346mg 10%
Saturated fat 7.783g 9.779g 9%
Iron 6.68mg 7.28mg 8%
Folate 25µg 58µg 8%
Vitamin B2 0.058mg 0.145mg 7%
Vitamin E 0.9mg 6%
Carbs 30.19g 15.31g 5%
Fats 43.85g 47.37g 5%
Sodium 12mg 99mg 4%
Manganese 1.655mg 1.614mg 2%
Calcium 37mg 54mg 2%
Vitamin C 0.5mg 0mg 1%
Calories 553kcal 557kcal 0%
Net carbs 26.89g 15.31g N/A
Potassium 660mg 648mg 0%
Sugar 5.91g N/A
Tryptophan 0.287mg 0.39mg 0%
Threonine 0.688mg 1.112mg 0%
Isoleucine 0.789mg 1.342mg 0%
Leucine 1.472mg 2.149mg 0%
Lysine 0.928mg 0.887mg 0%
Methionine 0.362mg 0.834mg 0%
Phenylalanine 0.951mg 2.031mg 0%
Valine 1.094mg 1.556mg 0%
Histidine 0.456mg 0.775mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
2
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
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 CarbsCarbs +97.2%
Contains more ProteinProtein +55.5%
Contains more OtherOther +55.1%
~equal in Fats ~47.37g
~equal in Water ~5.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 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 less Sat. FatSaturated fat -20.4%
Contains more Mono. FatMonounsaturated fat +221.3%
Contains more Poly. FatPolyunsaturated fat +258.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.