Cashew vs. Flax seeds — In-Depth Nutrition Comparison
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What are the differences between cashew and flax seeds?
- Cashew is higher in copper, vitamin K, and zinc, yet flax seeds are 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 seeds. While cashew has 34.1µg of vitamin K, flax seeds have only 4.3µg.
- The amount of saturated fat in flax seeds 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 more IronIron | +16.6% |
| Contains more CopperCopper | +79.9% |
| Contains more ZincZinc | +33.2% |
| Contains less SodiumSodium | -60% |
| Contains more MagnesiumMagnesium | +34.2% |
| Contains more CalciumCalcium | +589.2% |
| Contains more PotassiumPotassium | +23.2% |
| Contains more ManganeseManganese | +50% |
| Contains more SeleniumSelenium | +27.6% |
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.
| Contains more Vitamin EVitamin E | +190.3% |
| Contains more Vitamin KVitamin K | +693% |
| Contains more Vitamin CVitamin C | +20% |
| Contains more Vitamin B1Vitamin B1 | +288.7% |
| Contains more Vitamin B2Vitamin B2 | +177.6% |
| Contains more Vitamin B3Vitamin B3 | +190% |
| Contains more Vitamin B5Vitamin B5 | +14% |
| Contains more Vitamin B6Vitamin B6 | +13.4% |
| Contains more FolateFolate | +248% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more WaterWater | +33.8% |
| Contains more OtherOther | +46.1% |
~equal in
Protein
~18.29g
~equal in
Fats
~42.16g
~equal in
Carbs
~28.88g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.783 g
Monounsaturated fat:
Mono. Fat
23.797 g
Polyunsaturated fat:
Poly. Fat
7.845 g
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
| Contains more Mono. FatMonounsaturated fat | +216.2% |
| Contains less Sat. FatSaturated fat | -52.9% |
| Contains more Poly. FatPolyunsaturated fat | +266.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
23.49 g
Sucrose:
5.81 g
Glucose:
0.05 g
Fructose:
0.05 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +405.2% |
| Contains more FructoseFructose | +∞% |
| Contains more GlucoseGlucose | +700% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 7.845g | 28.73g | 139% |
| Copper | 2.195mg | 1.22mg | 108% |
| Vitamin B1 | 0.423mg | 1.644mg | 102% |
| Fiber | 3.3g | 27.3g | 96% |
| Monounsaturated fat | 23.797g | 7.527g | 41% |
| Manganese | 1.655mg | 2.482mg | 36% |
| Vitamin K | 34.1µg | 4.3µg | 25% |
| Magnesium | 292mg | 392mg | 24% |
| Calcium | 37mg | 255mg | 22% |
| Saturated fat | 7.783g | 3.663g | 19% |
| Folate | 25µg | 87µg | 16% |
| Choline | 78.7mg | 14% | |
| Vitamin B3 | 1.062mg | 3.08mg | 13% |
| Zinc | 5.78mg | 4.34mg | 13% |
| Iron | 6.68mg | 5.73mg | 12% |
| Starch | 23.49g | 10% | |
| Selenium | 19.9µg | 25.4µg | 10% |
| Vitamin B2 | 0.058mg | 0.161mg | 8% |
| Phosphorus | 593mg | 642mg | 7% |
| Potassium | 660mg | 813mg | 5% |
| Vitamin E | 0.9mg | 0.31mg | 4% |
| Vitamin B6 | 0.417mg | 0.473mg | 4% |
| Fats | 43.85g | 42.16g | 3% |
| Vitamin B5 | 0.864mg | 0.985mg | 2% |
| Calories | 553kcal | 534kcal | 1% |
| Sodium | 12mg | 30mg | 1% |
| Protein | 18.22g | 18.29g | 0% |
| Vitamin C | 0.5mg | 0.6mg | 0% |
| Carbs | 30.19g | 28.88g | 0% |
| Net carbs | 26.89g | 1.58g | N/A |
| Sugar | 5.91g | 1.55g | N/A |
| Tryptophan | 0.287mg | 0.297mg | 0% |
| Threonine | 0.688mg | 0.766mg | 0% |
| Isoleucine | 0.789mg | 0.896mg | 0% |
| Leucine | 1.472mg | 1.235mg | 0% |
| Lysine | 0.928mg | 0.862mg | 0% |
| Methionine | 0.362mg | 0.37mg | 0% |
| Phenylalanine | 0.951mg | 0.957mg | 0% |
| Valine | 1.094mg | 1.072mg | 0% |
| Histidine | 0.456mg | 0.472mg | 0% |
| Fructose | 0.05g | 0g | 0% |
| Omega-6 - Eicosadienoic acid | 0g | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
32%
62%
Minerals Daily Need Coverage Score
200%
191%
Comparison summary
Which food is lower in Sugar?
Flax seeds is lower in Sugar (difference - 4.36g)
Which food is lower in Saturated fat?
Flax seeds is lower in Saturated fat (difference - 4.12g)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds 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?
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The foods are relatively equal in Cholesterol (0 mg)