Watermelon vs. Cashews
Nutrition comparison of Watermelon and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and cashews:
- Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cashew has signficantly more calcium than watermelon.
- Cashew is an excellent source of dietary fiber, iron, potassium and protein.
- Watermelon has more beta-carotene and lycopene than cashew, however, cashew contains more lutein + zeaxanthin than watermelon.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and watermelon has 95% less calories than cashew - watermelon has 30 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, watermelon is lighter in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Watermelon has a macronutrient ratio of 7:88:5 and for cashews, 12:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Cashews | |
|---|---|---|
| Protein | 7% | 12% |
| Carbohydrates | 88% | 21% |
| Fat | 5% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and watermelon has 75% less carbohydrates than cashew - watermelon has 7.6g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has 725% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Watermelon and cashews contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 28 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and watermelon has 100% less saturated fat than cashew - watermelon has 0.02g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Watermelon has 15 times more Vitamin C than cashew - watermelon has 8.1mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin A
Watermelon has more Vitamin A than cashew - watermelon has 28ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Watermelon and cashews contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has 340 times more Vitamin K than watermelon - watermelon has 0.1ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Watermelon | Cashews | |
|---|---|---|
| Thiamin | 0.033 MG | 0.423 MG |
| Riboflavin | 0.021 MG | 0.058 MG |
| Niacin | 0.178 MG | 1.062 MG |
| Pantothenic acid | 0.221 MG | 0.864 MG |
| Vitamin B6 | 0.045 MG | 0.417 MG |
| Folate | 3 UG | 25 UG |
Minerals
calcium
Cashew has signficantly more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 26 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Cashew is an excellent source of potassium and it has 489% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and cashew has 660mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, watermelon has more beta-carotene and lycopene than cashew per 100 grams, however, cashew contains more lutein + zeaxanthin than watermelon per 100 grams.
| Watermelon | Cashews | |
|---|---|---|
| beta-carotene | 303 UG | ~ |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | 22 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than watermelon per 100 grams.
| Watermelon | Cashews | |
|---|---|---|
| linoleic acid | 0.05 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.05 G | 8.048 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Watermelon or Cashews .
Note: The specific food items compared are: Watermelon (Watermelon, raw) and Cashews (Nuts, cashew nuts, raw) .
Watermelon g
()
|
Daily Values (%) |
Cashews g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does watermelon or cashews contain more calories in 100 grams?Cashew is high in calories and watermelon has 100% less calories than cashew - watermelon has 30 calories in 100g and cashew has 553 calories.
Does watermelon or cashews have more carbohydrates?
By weight, cashew is high in carbohydrates and watermelon has 80% fewer carbohydrates than cashew - watermelon has 7.6g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does watermelon or cashews contain more iron?
Cashew is an abundant source of iron and it has 26 times more iron than watermelon - watermelon has 0.24mg of iron in 100 grams and cashew has 6.7mg of iron.
Does watermelon or cashews contain more potassium?
Cashew is a rich source of potassium and it has 490% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and cashew has 660mg of potassium.