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Cashew vs Flax - In-Depth Nutrition Comparison

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What are the differences between Cashew and Flax?

  • Cashew is higher in Copper, Vitamin K, and Zinc, yet Flax is higher in Vitamin B1, Fiber, Manganese, Magnesium, Calcium, and Folate.
  • Cashew's daily need coverage for Copper is 108% more.
  • Cashew has 8 times more Vitamin K than Flax. While Cashew has 34.1µg of Vitamin K, Flax has only 4.3µg.
  • The amount of Saturated Fat in Flax is lower.

We used Nuts, cashew nuts, raw and Seeds, flaxseed types in this article.

Infographic

Cashew vs Flax 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
Flax
Contains more Iron +16.6%
Contains more Copper +79.9%
Contains more Zinc +33.2%
Contains less Sodium -60%
Contains more Calcium +589.2%
Contains more Potassium +23.2%
Contains more Magnesium +34.2%
Equal in Phosphorus - 642
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains more Iron +16.6%
Contains more Copper +79.9%
Contains more Zinc +33.2%
Contains less Sodium -60%
Contains more Calcium +589.2%
Contains more Potassium +23.2%
Contains more Magnesium +34.2%
Equal in Phosphorus - 642

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
2
:
7
Flax
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 Folate +248%
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 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
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 Folate +248%

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
63
Flax
Mineral Summary Score
209
Cashew
181
Flax

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
110%
Flax
Carbohydrates
30%
Cashew
29%
Flax
Fats
202%
Cashew
195%
Flax

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 Flax
Lower in Sugar 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 for your diet?

ok
ok
is better in case of low diet
Cashew Flax
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?
Flax
Flax is lower in Sugar (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 - 25)
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 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 Flax Opinion
Calories 553 534 Cashew
Protein 18.22 18.29 Flax
Fats 43.85 42.16 Cashew
Vitamin C 0.5 0.6 Flax
Carbs 30.19 28.88 Cashew
Cholesterol 0 0
Vitamin D 0 0
Iron 6.68 5.73 Cashew
Calcium 37 255 Flax
Potassium 660 813 Flax
Magnesium 292 392 Flax
Sugar 5.91 1.55 Flax
Fiber 3.3 27.3 Flax
Copper 2.195 1.22 Cashew
Zinc 5.78 4.34 Cashew
Starch 23.49 Cashew
Phosphorus 593 642 Flax
Sodium 12 30 Cashew
Vitamin A 0 0
Vitamin E 0.9 0.31 Cashew
Vitamin D 0 0
Vitamin B1 0.423 1.644 Flax
Vitamin B2 0.058 0.161 Flax
Vitamin B3 1.062 3.08 Flax
Vitamin B5 0.864 0.985 Flax
Vitamin B6 0.417 0.473 Flax
Vitamin B12 0 0
Vitamin K 34.1 4.3 Cashew
Folate 25 87 Flax
Trans Fat
Saturated Fat 7.783 3.663 Flax
Monounsaturated Fat 23.797 7.527 Cashew
Polyunsaturated fat 7.845 28.73 Flax
Tryptophan 0.287 0.297 Flax
Threonine 0.688 0.766 Flax
Isoleucine 0.789 0.896 Flax
Leucine 1.472 1.235 Cashew
Lysine 0.928 0.862 Cashew
Methionine 0.362 0.37 Flax
Phenylalanine 0.951 0.957 Flax
Valine 1.094 1.072 Cashew
Histidine 0.456 0.472 Flax
Fructose 0.05 0 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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.