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, protein, iron, and vitamin B3; however, cashew butter has more copper, vitamin B6, and fats.
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 sodium.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Contains more SeleniumSelenium	+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 EVitamin E	+∞%
Contains more Vitamin B6Vitamin B6	+128.1%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~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%
Fats	47.37g	53.03g	9%
Sodium	99mg	295mg	9%
Vitamin B6	0.089mg	0.203mg	9%
Choline		48.3mg	9%
Vitamin B5	0.346mg		7%
Potassium	648mg	447mg	6%
Carbs	15.31g	30.3g	5%
Saturated fat	9.779g	10.606g	4%
Calories	557kcal	609kcal	3%
Vitamin B1	0.19mg	0.158mg	3%
Calcium	54mg	61mg	1%
Vitamin B2	0.145mg	0.159mg	1%
Folate	58µg	55µg	1%
Protein per 100 calories	5.1g	2g	N/A
Calories per 10 g protein	197kcal	502kcal	N/A
Weight per 100 calories	18g	16g	N/A
Unsaturated / Saturated Fat ratio	3.6	3.8	N/A
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%