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Flax vs Cashew - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Flax
Flax contains less Sugars (difference - 4.36g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 4.12g)
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 10)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Cashew
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flax Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
44
Flax
29
Cashew
Mineral Summary Score
125
Flax
128
Cashew

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
4
:
4
Cashew
Contains more Calcium +589.2%
Contains more Potassium +23.2%
Contains more Magnesium +34.2%
Contains more Iron +16.6%
Contains more Copper +79.9%
Contains more Zinc +33.2%
Contains less Sodium -60%
Equal in Phosphorus - 593
Contains more Calcium +589.2%
Contains more Potassium +23.2%
Contains more Magnesium +34.2%
Contains more Iron +16.6%
Contains more Copper +79.9%
Contains more Zinc +33.2%
Contains less Sodium -60%
Equal in Phosphorus - 593

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
6
:
2
Cashew
Contains more Vitamin C +20%
Contains more Vitamin B1 +288.7%
Contains more Vitamin B2 +177.6%
Contains more Vitamin B3 +190%
Contains more Vitamin B5 +14%
Contains more Vitamin B6 +13.4%
Contains more Vitamin E +190.3%
Contains more Vitamin K +693%
Contains more Vitamin C +20%
Contains more Vitamin B1 +288.7%
Contains more Vitamin B2 +177.6%
Contains more Vitamin B3 +190%
Contains more Vitamin B5 +14%
Contains more Vitamin B6 +13.4%
Contains more Vitamin E +190.3%
Contains more Vitamin K +693%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
110%
Flax
109%
Cashew
Carbohydrates
29%
Flax
30%
Cashew
Fats
195%
Flax
202%
Cashew

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flax Cashew Opinion
Calories 534 553 Cashew
Protein 18.29 18.22 Flax
Fats 42.16 43.85 Cashew
Vitamin C 0.6 0.5 Flax
Carbs 28.88 30.19 Cashew
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 6.68 Cashew
Calcium 255 37 Flax
Potassium 813 660 Flax
Magnesium 392 292 Flax
Sugars 1.55 5.91 Cashew
Fiber 27.3 3.3 Flax
Copper 1.22 2.195 Cashew
Zinc 4.34 5.78 Cashew
Starch 23.49 Cashew
Phosphorus 642 593 Flax
Sodium 30 12 Cashew
Vitamin A 0 0
Vitamin E 0.31 0.9 Cashew
Vitamin D 0 0
Vitamin B1 1.644 0.423 Flax
Vitamin B2 0.161 0.058 Flax
Vitamin B3 3.08 1.062 Flax
Vitamin B5 0.985 0.864 Flax
Vitamin B6 0.473 0.417 Flax
Vitamin B12 0 0
Vitamin K 4.3 34.1 Cashew
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.663 7.783 Flax
Monounsaturated Fat 7.527 23.797 Cashew
Polyunsaturated fat 28.73 7.845 Flax
Tryptophan 0.297 0.287 Flax
Threonine 0.766 0.688 Flax
Isoleucine 0.896 0.789 Flax
Leucine 1.235 1.472 Cashew
Lysine 0.862 0.928 Cashew
Methionine 0.37 0.362 Flax
Phenylalanine 0.957 0.951 Flax
Valine 1.072 1.094 Cashew
Histidine 0.472 0.456 Flax
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.