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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 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
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%

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 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%

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

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 g Cashew
Fructose 0.05g g Cashew
Sugar 5.91g g 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
Vitamin A 0IU 54IU Seed
Vitamin E 0.9mg 0.5mg Cashew
Vitamin D 0IU IU Cashew
Vitamin D 0µg µg 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 mg Cashew
Vitamin B6 0.417mg mg Cashew
Folate 25µg 49µg Seed
Vitamin B12 0µg 0µg
Vitamin K 34.1µg µg 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
Cholesterol 0mg 0mg
Trans Fat g 0.14g Cashew
Saturated Fat 7.783g 3.33g Seed
Monounsaturated Fat 23.797g 2.309g Cashew
Polyunsaturated fat 7.845g 23.665g 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

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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

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.

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.