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Cashew vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between Cashew and Chia seeds

  • Cashew has more Copper, however, Chia seeds is higher in Fiber, Selenium, Calcium, Vitamin B3, Manganese, Phosphorus, Vitamin B1, and Iron.
  • Cashew covers your daily need of Copper 141% more than Chia seeds.
  • Cashew has 2 times more Saturated Fat than Chia seeds. While Cashew has 7.783g of Saturated Fat, Chia seeds 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 Chia seeds infographic
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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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +62.2%
Contains more CopperCopper +137.6%
Contains more ZincZinc +26.2%
Contains less SodiumSodium -25%
Contains more MagnesiumMagnesium +14.7%
Contains more CalciumCalcium +1605.4%
Contains more IronIron +15.6%
Contains more PhosphorusPhosphorus +45%
Contains more ManganeseManganese +64.5%
Contains more SeleniumSelenium +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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +220%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +46.6%
Contains more Vitamin B2Vitamin B2 +193.1%
Contains more Vitamin B3Vitamin B3 +731.5%
Contains more FolateFolate +96%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
2
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 FatsFats +42.6%
Contains more CarbsCarbs +39.5%
Contains more WaterWater +11.5%
Contains more OtherOther +89%
~equal in Protein ~16.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
1
20% 60% 20%
Saturated Fat: Sat. Fat 7.783 g
Monounsaturated Fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated Fat +930.6%
Contains less Sat. FatSaturated Fat -57.2%
Contains more Poly. FatPolyunsaturated 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 Chia seeds
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 Chia seeds Opinion
Calories 553kcal 486kcal Cashew
Protein 18.22g 16.54g Cashew
Fats 43.85g 30.74g Cashew
Vitamin C 0.5mg 1.6mg Chia seeds
Net carbs 26.89g 7.72g Cashew
Carbs 30.19g 42.12g Chia seeds
Magnesium 292mg 335mg Chia seeds
Calcium 37mg 631mg Chia seeds
Potassium 660mg 407mg Cashew
Iron 6.68mg 7.72mg Chia seeds
Sugar 5.91g Chia seeds
Fiber 3.3g 34.4g Chia seeds
Copper 2.195mg 0.924mg Cashew
Zinc 5.78mg 4.58mg Cashew
Starch 23.49g Cashew
Phosphorus 593mg 860mg Chia seeds
Sodium 12mg 16mg Cashew
Vitamin A 0IU 54IU Chia seeds
Vitamin E 0.9mg 0.5mg Cashew
Manganese 1.655mg 2.723mg Chia seeds
Selenium 19.9µg 55.2µg Chia seeds
Vitamin B1 0.423mg 0.62mg Chia seeds
Vitamin B2 0.058mg 0.17mg Chia seeds
Vitamin B3 1.062mg 8.83mg Chia seeds
Vitamin B5 0.864mg Cashew
Vitamin B6 0.417mg Cashew
Vitamin K 34.1µg Cashew
Folate 25µg 49µg Chia seeds
Trans Fat 0.14g Cashew
Saturated Fat 7.783g 3.33g Chia seeds
Monounsaturated Fat 23.797g 2.309g Cashew
Polyunsaturated fat 7.845g 23.665g Chia seeds
Tryptophan 0.287mg 0.436mg Chia seeds
Threonine 0.688mg 0.709mg Chia seeds
Isoleucine 0.789mg 0.801mg Chia seeds
Leucine 1.472mg 1.371mg Cashew
Lysine 0.928mg 0.97mg Chia seeds
Methionine 0.362mg 0.588mg Chia seeds
Phenylalanine 0.951mg 1.016mg Chia seeds
Valine 1.094mg 0.95mg Cashew
Histidine 0.456mg 0.531mg Chia seeds
Fructose 0.05g Cashew
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

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

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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
32%
Cashew
32%
Chia seeds
Minerals Daily Need Coverage Score
200%
Cashew
221%
Chia seeds

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 4.453g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 10)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2.5)
Which food is richer in minerals?
Chia seeds
Chia seeds 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. Chia seeds - 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.