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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 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 seeds. While Cashew has 34.1µg of Vitamin K, Flax seeds has 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

Cashew vs Flax seeds infographic
Infographic link

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.
Cashew
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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%
~equal in Phosphorus ~642mg

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.
Cashew
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
2
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
18% 42% 29% 7% 4%
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
Cashew
1
20% 60% 20%
Saturated Fat: Sat. Fat 7.783 g
Monounsaturated Fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
9% 19% 72%
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
Cashew
3
80% 20%
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
74% 26%
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.
Cashew Flax seeds
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cashew Flax seeds Opinion
Calories 553kcal 534kcal Cashew
Protein 18.22g 18.29g Flax seeds
Fats 43.85g 42.16g Cashew
Vitamin C 0.5mg 0.6mg Flax seeds
Net carbs 26.89g 1.58g Cashew
Carbs 30.19g 28.88g Cashew
Magnesium 292mg 392mg Flax seeds
Calcium 37mg 255mg Flax seeds
Potassium 660mg 813mg Flax seeds
Iron 6.68mg 5.73mg Cashew
Sugar 5.91g 1.55g Flax seeds
Fiber 3.3g 27.3g Flax seeds
Copper 2.195mg 1.22mg Cashew
Zinc 5.78mg 4.34mg Cashew
Starch 23.49g Cashew
Phosphorus 593mg 642mg Flax seeds
Sodium 12mg 30mg Cashew
Vitamin E 0.9mg 0.31mg Cashew
Manganese 1.655mg 2.482mg Flax seeds
Selenium 19.9µg 25.4µg Flax seeds
Vitamin B1 0.423mg 1.644mg Flax seeds
Vitamin B2 0.058mg 0.161mg Flax seeds
Vitamin B3 1.062mg 3.08mg Flax seeds
Vitamin B5 0.864mg 0.985mg Flax seeds
Vitamin B6 0.417mg 0.473mg Flax seeds
Vitamin K 34.1µg 4.3µg Cashew
Folate 25µg 87µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 7.783g 3.663g Flax seeds
Monounsaturated Fat 23.797g 7.527g Cashew
Polyunsaturated fat 7.845g 28.73g Flax seeds
Tryptophan 0.287mg 0.297mg Flax seeds
Threonine 0.688mg 0.766mg Flax seeds
Isoleucine 0.789mg 0.896mg Flax seeds
Leucine 1.472mg 1.235mg Cashew
Lysine 0.928mg 0.862mg Cashew
Methionine 0.362mg 0.37mg Flax seeds
Phenylalanine 0.951mg 0.957mg Flax seeds
Valine 1.094mg 1.072mg Cashew
Histidine 0.456mg 0.472mg Flax seeds
Fructose 0.05g 0g Cashew
Omega-6 - Eicosadienoic acid 0g 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Cashew
62%
Flax seeds
Minerals Daily Need Coverage Score
200%
Cashew
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 4.36g)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 4.12g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds 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)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Flax seeds - 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.