Chia seeds vs. Cashew — In-Depth Nutrition Comparison
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Summary of differences between chia seeds and cashew
- Chia seeds have more fiber, selenium, calcium, vitamin B3, manganese, phosphorus, vitamin B1, and iron; however, cashew is higher in copper.
- Cashew covers your daily need for copper, 141% more than chia seeds.
- Chia seeds have 17 times more calcium than cashew. While chia seeds have 631mg of calcium, cashew has only 37mg.
- Chia seeds have less saturated fat.
These are the specific foods used in this comparison Seeds, chia seeds, dried and Nuts, cashew nuts, raw.
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 MagnesiumMagnesium | +14.7% |
| Contains more CalciumCalcium | +1605.4% |
| Contains more IronIron | +15.6% |
| Contains more PhosphorusPhosphorus | +45% |
| Contains more ManganeseManganese | +64.5% |
| Contains more SeleniumSelenium | +177.4% |
| Contains more PotassiumPotassium | +62.2% |
| Contains more CopperCopper | +137.6% |
| Contains more ZincZinc | +26.2% |
| Contains less SodiumSodium | -25% |
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 CVitamin C | +220% |
| Contains more Vitamin B1Vitamin B1 | +46.6% |
| Contains more Vitamin B2Vitamin B2 | +193.1% |
| Contains more Vitamin B3Vitamin B3 | +731.5% |
| Contains more FolateFolate | +96% |
| Contains more Vitamin EVitamin E | +80% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
| Contains more CarbsCarbs | +39.5% |
| Contains more WaterWater | +11.5% |
| Contains more OtherOther | +89% |
| Contains more ProteinProtein | +10.2% |
| Contains more FatsFats | +42.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
Saturated fat:
Sat. Fat
7.783 g
Monounsaturated fat:
Mono. Fat
23.797 g
Polyunsaturated fat:
Poly. Fat
7.845 g
| Contains less Sat. FatSaturated fat | -57.2% |
| Contains more Poly. FatPolyunsaturated fat | +201.7% |
| Contains more Mono. FatMonounsaturated fat | +930.6% |
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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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.924mg | 2.195mg | 141% |
| Fiber | 34.4g | 3.3g | 124% |
| Polyunsaturated fat | 23.665g | 7.845g | 105% |
| Selenium | 55.2µg | 19.9µg | 64% |
| Calcium | 631mg | 37mg | 59% |
| Monounsaturated fat | 2.309g | 23.797g | 54% |
| Vitamin B3 | 8.83mg | 1.062mg | 49% |
| Manganese | 2.723mg | 1.655mg | 46% |
| Phosphorus | 860mg | 593mg | 38% |
| Vitamin B6 | 0.417mg | 32% | |
| Vitamin K | 34.1µg | 28% | |
| Saturated fat | 3.33g | 7.783g | 20% |
| Fats | 30.74g | 43.85g | 20% |
| Vitamin B5 | 0.864mg | 17% | |
| Vitamin B1 | 0.62mg | 0.423mg | 16% |
| Iron | 7.72mg | 6.68mg | 13% |
| Zinc | 4.58mg | 5.78mg | 11% |
| Magnesium | 335mg | 292mg | 10% |
| Starch | 23.49g | 10% | |
| Vitamin B2 | 0.17mg | 0.058mg | 9% |
| Potassium | 407mg | 660mg | 7% |
| Folate | 49µg | 25µg | 6% |
| Carbs | 42.12g | 30.19g | 4% |
| Calories | 486kcal | 553kcal | 3% |
| Protein | 16.54g | 18.22g | 3% |
| Vitamin E | 0.5mg | 0.9mg | 3% |
| Vitamin C | 1.6mg | 0.5mg | 1% |
| Net carbs | 7.72g | 26.89g | N/A |
| Sugar | 5.91g | N/A | |
| Sodium | 16mg | 12mg | 0% |
| Trans fat | 0.14g | N/A | |
| Tryptophan | 0.436mg | 0.287mg | 0% |
| Threonine | 0.709mg | 0.688mg | 0% |
| Isoleucine | 0.801mg | 0.789mg | 0% |
| Leucine | 1.371mg | 1.472mg | 0% |
| Lysine | 0.97mg | 0.928mg | 0% |
| Methionine | 0.588mg | 0.362mg | 0% |
| Phenylalanine | 1.016mg | 0.951mg | 0% |
| Valine | 0.95mg | 1.094mg | 0% |
| Histidine | 0.531mg | 0.456mg | 0% |
| Fructose | 0.05g | 0% | |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | 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%
32%
Minerals Daily Need Coverage Score
221%
200%
Comparison summary
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated fat?
Chia seeds is lower in Saturated fat (difference - 4.453g)
Which food is lower in glycemic index?
Chia seeds is lower in glycemic index (difference - 10)
Which food is cheaper?
Chia seeds is cheaper (difference - $2.5)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food contains less Sodium?
Cashew contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.