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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cashew
4
:
6
Flax
Contains more Iron +16.6%
Contains less Sodium -60%
Contains more Zinc +33.2%
Contains more Copper +79.9%
Contains more Calcium +589.2%
Contains more Magnesium +34.2%
Contains more Potassium +23.2%
Contains more Manganese +50%
Contains more Selenium +27.6%
Equal in Phosphorus - 642
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Iron +16.6%
Contains less Sodium -60%
Contains more Zinc +33.2%
Contains more Copper +79.9%
Contains more Calcium +589.2%
Contains more Magnesium +34.2%
Contains more Potassium +23.2%
Contains more Manganese +50%
Contains more 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.
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 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 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
2
:
3
Flax
Contains more Water +33.8%
Contains more Other +46.1%
Equal in Protein - 18.29
Equal in Fats - 42.16
Equal in Carbs - 28.88
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 Water +33.8%
Contains more 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
Cashew
1
:
2
Flax
Contains more Monounsaturated Fat +216.2%
Contains less Saturated Fat -52.9%
Contains more Polyunsaturated fat +266.2%
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains more Monounsaturated Fat +216.2%
Contains less Saturated Fat -52.9%
Contains more Polyunsaturated fat +266.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
3
:
1
Flax
Contains more Starch +∞%
Contains more Sucrose +405.2%
Contains more Fructose +∞%
Contains more Glucose +700%
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 Starch +∞%
Contains more Sucrose +405.2%
Contains more Fructose +∞%
Contains more 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.
Cashew Flax
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 Opinion
Net carbs 26.89g 1.58g Cashew
Protein 18.22g 18.29g Flax
Fats 43.85g 42.16g Cashew
Carbs 30.19g 28.88g Cashew
Calories 553kcal 534kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g 0g Cashew
Sugar 5.91g 1.55g Flax
Fiber 3.3g 27.3g Flax
Calcium 37mg 255mg Flax
Iron 6.68mg 5.73mg Cashew
Magnesium 292mg 392mg Flax
Phosphorus 593mg 642mg Flax
Potassium 660mg 813mg Flax
Sodium 12mg 30mg Cashew
Zinc 5.78mg 4.34mg Cashew
Copper 2.195mg 1.22mg Cashew
Manganese 1.655mg 2.482mg Flax
Selenium 19.9µg 25.4µg Flax
Vitamin E 0.9mg 0.31mg Cashew
Vitamin C 0.5mg 0.6mg Flax
Vitamin B1 0.423mg 1.644mg Flax
Vitamin B2 0.058mg 0.161mg Flax
Vitamin B3 1.062mg 3.08mg Flax
Vitamin B5 0.864mg 0.985mg Flax
Vitamin B6 0.417mg 0.473mg Flax
Folate 25µg 87µg Flax
Vitamin K 34.1µg 4.3µg Cashew
Tryptophan 0.287mg 0.297mg Flax
Threonine 0.688mg 0.766mg Flax
Isoleucine 0.789mg 0.896mg Flax
Leucine 1.472mg 1.235mg Cashew
Lysine 0.928mg 0.862mg Cashew
Methionine 0.362mg 0.37mg Flax
Phenylalanine 0.951mg 0.957mg Flax
Valine 1.094mg 1.072mg Cashew
Histidine 0.456mg 0.472mg Flax
Saturated Fat 7.783g 3.663g Flax
Monounsaturated Fat 23.797g 7.527g Cashew
Polyunsaturated fat 7.845g 28.73g Flax
Omega-6 - Eicosadienoic acid 0g 0.007g Flax

Which food is preferable for your diet?

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

People also compare

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%
Cashew
63%
Flax
Minerals Daily Need Coverage Score
200%
Cashew
191%
Flax

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 minerals?
Flax
Flax is relatively richer in minerals
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)

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 - 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.