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
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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.
Contains
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Iron
+16.6%
Contains
less
Sodium
-60%
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Zinc
+33.2%
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Copper
+79.9%
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Calcium
+589.2%
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Magnesium
+34.2%
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Potassium
+23.2%
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Manganese
+50%
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Selenium
+27.6%
Equal in Phosphorus - 642
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Iron
+16.6%
Contains
less
Sodium
-60%
Contains
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Zinc
+33.2%
Contains
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Copper
+79.9%
Contains
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Calcium
+589.2%
Contains
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Magnesium
+34.2%
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Potassium
+23.2%
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Manganese
+50%
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Selenium
+27.6%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
2
7
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Vitamin E
+190.3%
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Vitamin K
+693%
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Vitamin C
+20%
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Vitamin B1
+288.7%
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Vitamin B2
+177.6%
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Vitamin B3
+190%
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Vitamin B5
+14%
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Vitamin B6
+13.4%
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Folate
+248%
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Vitamin E
+190.3%
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Vitamin K
+693%
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Vitamin C
+20%
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Vitamin B1
+288.7%
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Vitamin B2
+177.6%
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Vitamin B3
+190%
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Vitamin B5
+14%
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Vitamin B6
+13.4%
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Folate
+248%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+33.8%
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Other
+46.1%
Equal in Protein - 18.29
Equal in Fats - 42.16
Equal in Carbs - 28.88
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Water
+33.8%
Contains
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Other
+46.1%
Equal in Protein - 18.29
Equal in Fats - 42.16
Equal in Carbs - 28.88
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+216.2%
Contains
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Saturated Fat
-52.9%
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Polyunsaturated fat
+266.2%
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Monounsaturated Fat
+216.2%
Contains
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Saturated Fat
-52.9%
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Polyunsaturated fat
+266.2%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Sucrose
+405.2%
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Fructose
+∞%
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Glucose
+700%
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Starch
+∞%
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Sucrose
+405.2%
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Fructose
+∞%
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Glucose
+700%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sugar | |||
Lower in Saturated Fat | |||
Rich in minerals | |||
Rich in vitamins | |||
Lower in Sodium | |||
Lower in Glycemic Index | |||
Lower in price | |||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 26.89g | 1.58g | |
Protein | 18.22g | 18.29g | |
Fats | 43.85g | 42.16g | |
Carbs | 30.19g | 28.88g | |
Calories | 553kcal | 534kcal | |
Starch | 23.49g | ||
Fructose | 0.05g | 0g | |
Sugar | 5.91g | 1.55g | |
Fiber | 3.3g | 27.3g | |
Calcium | 37mg | 255mg | |
Iron | 6.68mg | 5.73mg | |
Magnesium | 292mg | 392mg | |
Phosphorus | 593mg | 642mg | |
Potassium | 660mg | 813mg | |
Sodium | 12mg | 30mg | |
Zinc | 5.78mg | 4.34mg | |
Copper | 2.195mg | 1.22mg | |
Manganese | 1.655mg | 2.482mg | |
Selenium | 19.9µg | 25.4µg | |
Vitamin E | 0.9mg | 0.31mg | |
Vitamin C | 0.5mg | 0.6mg | |
Vitamin B1 | 0.423mg | 1.644mg | |
Vitamin B2 | 0.058mg | 0.161mg | |
Vitamin B3 | 1.062mg | 3.08mg | |
Vitamin B5 | 0.864mg | 0.985mg | |
Vitamin B6 | 0.417mg | 0.473mg | |
Folate | 25µg | 87µg | |
Vitamin K | 34.1µg | 4.3µg | |
Tryptophan | 0.287mg | 0.297mg | |
Threonine | 0.688mg | 0.766mg | |
Isoleucine | 0.789mg | 0.896mg | |
Leucine | 1.472mg | 1.235mg | |
Lysine | 0.928mg | 0.862mg | |
Methionine | 0.362mg | 0.37mg | |
Phenylalanine | 0.951mg | 0.957mg | |
Valine | 1.094mg | 1.072mg | |
Histidine | 0.456mg | 0.472mg | |
Saturated Fat | 7.783g | 3.663g | |
Monounsaturated Fat | 23.797g | 7.527g | |
Polyunsaturated fat | 7.845g | 28.73g | |
Omega-6 - Eicosadienoic acid | 0g | 0.007g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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
34%
63%
Minerals Daily Need Coverage Score
200%
191%
Comparison summary
Which food is lower in Sugar?
Flax is lower in Sugar (difference - 4.36g)
Which food is lower in Saturated Fat?
Flax is lower in Saturated Fat (difference - 4.12g)
Which food is richer in minerals?
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax is relatively richer in vitamins
Which food contains less Sodium?
Cashew contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 25)
Which food is cheaper?
Cashew is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)