Watermelon seeds vs. Cashew butter — In-Depth Nutrition Comparison

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Important differences between watermelon seeds and cashew butter

Watermelon seeds have more magnesium, zinc, phosphorus, iron, vitamin B3, and potassium; however, cashew butter has more copper and vitamin B6.
Cashew butter's daily need coverage for copper is 119% more.
Watermelon seeds have 3 times more vitamin B3 than cashew butter. Watermelon seeds have 3.55mg of vitamin B3, while cashew butter has 1.108mg.
Watermelon seeds are lower in saturated fat.

The food varieties used in the comparison are Seeds, watermelon seed kernels, dried and Nuts, cashew butter, plain, with salt added.

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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.

Watermelon seeds

Cashew butter

Contains more MagnesiumMagnesium	+150%
Contains more PotassiumPotassium	+45%
Contains more IronIron	+48.3%
Contains more ZincZinc	+131.2%
Contains more PhosphorusPhosphorus	+94.6%
Contains less SodiumSodium	-66.4%
Contains more ManganeseManganese	+∞%

Contains more CalciumCalcium	+13%
Contains more CopperCopper	+156.3%

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.

Watermelon seeds

Cashew butter

Contains more Vitamin B1Vitamin B1	+20.3%
Contains more Vitamin B3Vitamin B3	+220.4%
Contains more Vitamin B5Vitamin B5	+∞%

Contains more Vitamin B6Vitamin B6

+128.1%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.159mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~55µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.686mg	1.758mg	119%
Polyunsaturated fat	28.094g	13.371g	98%
Magnesium	515mg	206mg	74%
Manganese	1.614mg		70%
Zinc	10.24mg	4.43mg	53%
Phosphorus	755mg	388mg	52%
Monounsaturated fat	7.407g	26.709g	48%
Vitamin E		5.08mg	34%
Protein	28.33g	12.12g	32%
Iron	7.28mg	4.91mg	30%
Vitamin K		30.3µg	25%
Selenium		9.3µg	17%
Vitamin B3	3.55mg	1.108mg	15%
Fiber		3g	12%
Choline		48.3mg	9%
Sodium	99mg	295mg	9%
Fats	47.37g	53.03g	9%
Vitamin B6	0.089mg	0.203mg	9%
Vitamin B5	0.346mg		7%
Potassium	648mg	447mg	6%
Carbs	15.31g	30.3g	5%
Saturated fat	9.779g	10.606g	4%
Vitamin B1	0.19mg	0.158mg	3%
Calories	557kcal	609kcal	3%
Vitamin B2	0.145mg	0.159mg	1%
Folate	58µg	55µg	1%
Calcium	54mg	61mg	1%
Net carbs	15.31g	27.3g	N/A
Sugar		9.09g	N/A
Tryptophan	0.39mg	0.162mg	0%
Threonine	1.112mg	0.388mg	0%
Isoleucine	1.342mg	0.445mg	0%
Leucine	2.149mg	0.831mg	0%
Lysine	0.887mg	0.523mg	0%
Methionine	0.834mg	0.204mg	0%
Phenylalanine	2.031mg	0.537mg	0%
Valine	1.556mg	0.617mg	0%
Histidine	0.775mg	0.257mg	0%