Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cashew vs. Seed — In-Depth Nutrition Comparison

Compare

Summary of differences between Cashew and Seed

  • Cashew has more Copper, however, Seed is higher in Fiber, Selenium, Calcium, Vitamin B3, Manganese, Phosphorus, Vitamin B1, and Iron.
  • Cashew covers your daily need of Copper 141% more than Seed.
  • Cashew has 2 times more Saturated Fat than Seed. While Cashew has 7.783g of Saturated Fat, Seed has only 3.33g.

These are the specific foods used in this comparison Nuts, cashew nuts, raw and Seeds, chia seeds, dried.

Infographic

Cashew vs Seed infographic
Infographic link

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.
Cashew
4
:
6
Seed
Contains more Potassium +62.2%
Contains less Sodium -25%
Contains more Zinc +26.2%
Contains more Copper +137.6%
Contains more Calcium +1605.4%
Contains more Iron +15.6%
Contains more Magnesium +14.7%
Contains more Phosphorus +45%
Contains more Manganese +64.5%
Contains more Selenium +177.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Potassium +62.2%
Contains less Sodium -25%
Contains more Zinc +26.2%
Contains more Copper +137.6%
Contains more Calcium +1605.4%
Contains more Iron +15.6%
Contains more Magnesium +14.7%
Contains more Phosphorus +45%
Contains more Manganese +64.5%
Contains more Selenium +177.4%

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.
Cashew
5
:
6
Seed
Contains more Vitamin E +80%
Contains more Vitamin A +∞%
Contains more Vitamin C +220%
Contains more Vitamin B1 +46.6%
Contains more Vitamin B2 +193.1%
Contains more Vitamin B3 +731.5%
Contains more Folate +96%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin E +80%
Contains more Vitamin A +∞%
Contains more Vitamin C +220%
Contains more Vitamin B1 +46.6%
Contains more Vitamin B2 +193.1%
Contains more Vitamin B3 +731.5%
Contains more Folate +96%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
2
:
3
Seed
Contains more Protein +10.2%
Contains more Fats +42.6%
Contains more Carbs +39.5%
Contains more Water +11.5%
Contains more Other +89%
Equal in Protein - 16.54
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +10.2%
Contains more Fats +42.6%
Contains more Carbs +39.5%
Contains more Water +11.5%
Contains more Other +89%
Equal in Protein - 16.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
1
:
2
Seed
Contains more Monounsaturated Fat +930.6%
Contains less Saturated Fat -57.2%
Contains more Polyunsaturated fat +201.7%
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains more Monounsaturated Fat +930.6%
Contains less Saturated Fat -57.2%
Contains more Polyunsaturated fat +201.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Seed
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew Seed Opinion
Net carbs 26.89g 7.72g Cashew
Protein 18.22g 16.54g Cashew
Fats 43.85g 30.74g Cashew
Carbs 30.19g 42.12g Seed
Calories 553kcal 486kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g Seed
Fiber 3.3g 34.4g Seed
Calcium 37mg 631mg Seed
Iron 6.68mg 7.72mg Seed
Magnesium 292mg 335mg Seed
Phosphorus 593mg 860mg Seed
Potassium 660mg 407mg Cashew
Sodium 12mg 16mg Cashew
Zinc 5.78mg 4.58mg Cashew
Copper 2.195mg 0.924mg Cashew
Manganese 1.655mg 2.723mg Seed
Selenium 19.9µg 55.2µg Seed
Vitamin A 0IU 54IU Seed
Vitamin E 0.9mg 0.5mg Cashew
Vitamin C 0.5mg 1.6mg Seed
Vitamin B1 0.423mg 0.62mg Seed
Vitamin B2 0.058mg 0.17mg Seed
Vitamin B3 1.062mg 8.83mg Seed
Vitamin B5 0.864mg Cashew
Vitamin B6 0.417mg Cashew
Folate 25µg 49µg Seed
Vitamin K 34.1µg Cashew
Tryptophan 0.287mg 0.436mg Seed
Threonine 0.688mg 0.709mg Seed
Isoleucine 0.789mg 0.801mg Seed
Leucine 1.472mg 1.371mg Cashew
Lysine 0.928mg 0.97mg Seed
Methionine 0.362mg 0.588mg Seed
Phenylalanine 0.951mg 1.016mg Seed
Valine 1.094mg 0.95mg Cashew
Histidine 0.456mg 0.531mg Seed
Trans Fat 0.14g Cashew
Saturated Fat 7.783g 3.33g Seed
Monounsaturated Fat 23.797g 2.309g Cashew
Polyunsaturated fat 7.845g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
34%
Cashew
35%
Seed
Minerals Daily Need Coverage Score
200%
Cashew
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 4.453g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 10)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.5)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.