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  6. Chia seeds vs. Cashew

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

Chia seeds vs Cashew 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Cashew
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%
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.
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Cashew
Cashew
4
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%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Cashew 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Cashew
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
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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Cashew
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
Contains less Sat. FatSaturated fat -57.2%
Contains more Poly. FatPolyunsaturated fat +201.7%
Contains more Mono. FatMonounsaturated fat +930.6%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.