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.
Detailed nutritional comparison of watermelon and cashews is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Watermelon (Watermelon, raw) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Watermelon src
Image of Cashews src

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 7:90:4 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Watermelon Cashews
Protein 7% 13%
Carbohydrates 90% 21%
Fat 4% 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 common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Watermelon (Watermelon, raw) and Cashews (Nuts, cashew nuts, raw) .

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