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Watermelon seeds vs. Cashew — In-Depth Nutrition Comparison

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Differences between watermelon seeds and cashew

  • Watermelon seeds have more magnesium, zinc, phosphorus, vitamin B3, and folate, while cashew has more copper, vitamin B6, vitamin B1, and vitamin B5.
  • Cashew's daily need coverage for copper is 168% higher.
  • Cashew contains 3 times less vitamin B3 than watermelon seeds. Watermelon seeds contain 3.55mg of vitamin B3, while cashew contains 1.062mg.
  • The amount of saturated fat in cashew is lower.

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

Infographic

Watermelon seeds vs Cashew 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.
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%
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%
Contains more MagnesiumMagnesium +76.4%
Contains more CalciumCalcium +45.9%
Contains more ZincZinc +77.2%
Contains more PhosphorusPhosphorus +27.3%
Contains more CopperCopper +220%
Contains less SodiumSodium -87.9%
~equal in Potassium ~660mg
~equal in Iron ~6.68mg
~equal in Manganese ~1.655mg

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.
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%
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%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +234.3%
Contains more FolateFolate +132%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +122.6%
Contains more Vitamin B5Vitamin B5 +149.7%
Contains more Vitamin B6Vitamin B6 +368.5%
~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
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
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
Contains more ProteinProtein +55.5%
Contains more OtherOther +55.1%
Contains more CarbsCarbs +97.2%
~equal in Fats ~43.85g
~equal in Water ~5.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 16% 62%
Saturated fat: Sat. Fat 9.779 g
Monounsaturated fat: Mono. Fat 7.407 g
Polyunsaturated fat: Poly. Fat 28.094 g
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
Contains more Poly. FatPolyunsaturated fat +258.1%
Contains less Sat. FatSaturated fat -20.4%
Contains more Mono. FatMonounsaturated fat +221.3%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon seeds Cashew
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
18%
Watermelon seeds
32%
Cashew
Minerals Daily Need Coverage Score
177%
Watermelon seeds
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 5.91g)
Which food is lower in glycemic index?
Watermelon seeds
Watermelon seeds is lower in glycemic index (difference - 25)
Which food is cheaper?
Watermelon seeds
Watermelon seeds is cheaper (difference - $2.5)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 87mg)
Which food is lower in Saturated fat?
Cashew
Cashew is lower in Saturated fat (difference - 1.996g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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?
?
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.

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. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.