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Cashew vs. Winter melon — In-Depth Nutrition Comparison

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Significant differences between cashew and winter melon

  • The amount of copper, phosphorus, iron, manganese, magnesium, zinc, selenium, vitamin B1, and vitamin B6 in cashew is higher than in winter melon.
  • Cashew covers your daily copper needs 241% more than winter melon.
  • Winter melon has 486 times less saturated fat than cashew. Cashew has 7.783g of saturated fat, while winter melon has 0.016g.

Specific food types used in this comparison are Nuts, cashew nuts, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Cashew vs Winter 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
10
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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +2820%
Contains more CalciumCalcium +94.7%
Contains more PotassiumPotassium +10900%
Contains more IronIron +1570%
Contains more CopperCopper +9443.5%
Contains more ZincZinc +847.5%
Contains more PhosphorusPhosphorus +3021.1%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +2753.4%
Contains more SeleniumSelenium +9850%

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
7
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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +957.5%
Contains more Vitamin B3Vitamin B3 +165.5%
Contains more Vitamin B5Vitamin B5 +549.6%
Contains more Vitamin B6Vitamin B6 +1091.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%
Contains more Vitamin CVitamin C +2500%
Contains more Vitamin B2Vitamin B2 +89.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +4455%
Contains more FatsFats +21825%
Contains more CarbsCarbs +906.3%
Contains more OtherOther +746.7%
Contains more WaterWater +1748.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +64216.2%
Contains more Poly. FatPolyunsaturated fat +8917.2%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Winter melon DV% diff.
Copper 2.195mg 0.023mg 241%
Phosphorus 593mg 19mg 82%
Iron 6.68mg 0.4mg 79%
Manganese 1.655mg 0.058mg 69%
Fats 43.85g 0.2g 67%
Magnesium 292mg 10mg 67%
Monounsaturated fat 23.797g 0.037g 59%
Polyunsaturated fat 7.845g 0.087g 52%
Zinc 5.78mg 0.61mg 47%
Protein 18.22g 0.4g 36%
Selenium 19.9µg 0.2µg 36%
Saturated fat 7.783g 0.016g 35%
Vitamin B1 0.423mg 0.04mg 32%
Vitamin B6 0.417mg 0.035mg 29%
Vitamin K 34.1µg 28%
Calories 553kcal 13kcal 27%
Potassium 660mg 6mg 19%
Vitamin B5 0.864mg 0.133mg 15%
Vitamin C 0.5mg 13mg 14%
Starch 23.49g 10%
Carbs 30.19g 3g 9%
Vitamin E 0.9mg 6%
Folate 25µg 5µg 5%
Sodium 12mg 111mg 4%
Vitamin B2 0.058mg 0.11mg 4%
Vitamin B3 1.062mg 0.4mg 4%
Fiber 3.3g 2.9g 2%
Calcium 37mg 19mg 2%
Net carbs 26.89g 0.1g N/A
Sugar 5.91g N/A
Tryptophan 0.287mg 0.002mg 0%
Threonine 0.688mg 0%
Isoleucine 0.789mg 0%
Leucine 1.472mg 0%
Lysine 0.928mg 0.009mg 0%
Methionine 0.362mg 0.003mg 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 Winter 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
8%
Winter melon
Minerals Daily Need Coverage Score
200%
Cashew
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 7.767g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 25)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $2.5)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 99mg)
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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.