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Cashew vs Seed - In-Depth Nutrition Comparison

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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
4
:
4
Seed
Contains more Potassium +62.2%
Contains more Copper +137.6%
Contains more Zinc +26.2%
Contains less Sodium -25%
Contains more Iron +15.6%
Contains more Calcium +1605.4%
Contains more Magnesium +14.7%
Contains more Phosphorus +45%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Contains more Potassium +62.2%
Contains more Copper +137.6%
Contains more Zinc +26.2%
Contains less Sodium -25%
Contains more Iron +15.6%
Contains more Calcium +1605.4%
Contains more Magnesium +14.7%
Contains more Phosphorus +45%

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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
34
Cashew
35
Seed
Mineral Summary Score
209
Cashew
195
Seed

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 food.
Protein
109%
Cashew
99%
Seed
Carbohydrates
30%
Cashew
42%
Seed
Fats
202%
Cashew
142%
Seed

Comparison summary table

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

Which food is preferable for your diet?

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

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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 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 minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient Cashew Seed Opinion
Calories 553 486 Cashew
Protein 18.22 16.54 Cashew
Fats 43.85 30.74 Cashew
Vitamin C 0.5 1.6 Seed
Carbs 30.19 42.12 Seed
Cholesterol 0 0
Vitamin D 0 Cashew
Iron 6.68 7.72 Seed
Calcium 37 631 Seed
Potassium 660 407 Cashew
Magnesium 292 335 Seed
Sugar 5.91 Seed
Fiber 3.3 34.4 Seed
Copper 2.195 0.924 Cashew
Zinc 5.78 4.58 Cashew
Starch 23.49 Cashew
Phosphorus 593 860 Seed
Sodium 12 16 Cashew
Vitamin A 0 54 Seed
Vitamin E 0.9 0.5 Cashew
Vitamin D 0 Cashew
Vitamin B1 0.423 0.62 Seed
Vitamin B2 0.058 0.17 Seed
Vitamin B3 1.062 8.83 Seed
Vitamin B5 0.864 Cashew
Vitamin B6 0.417 Cashew
Vitamin B12 0 0
Vitamin K 34.1 Cashew
Folate 25 49 Seed
Trans Fat 0.14 Cashew
Saturated Fat 7.783 3.33 Seed
Monounsaturated Fat 23.797 2.309 Cashew
Polyunsaturated fat 7.845 23.665 Seed
Tryptophan 0.287 0.436 Seed
Threonine 0.688 0.709 Seed
Isoleucine 0.789 0.801 Seed
Leucine 1.472 1.371 Cashew
Lysine 0.928 0.97 Seed
Methionine 0.362 0.588 Seed
Phenylalanine 0.951 1.016 Seed
Valine 1.094 0.95 Cashew
Histidine 0.456 0.531 Seed
Fructose 0.05 Cashew

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.