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Seed vs Cashew - In-Depth Nutrition Comparison

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Summary of differences between Seed and Cashew

  • Seed has more Fiber, Selenium, Calcium, Vitamin B3, Manganese, Phosphorus, Vitamin B1, and Iron, however Cashew is higher in Copper.
  • Cashew covers your daily need of Copper 141% more than Seed.
  • Seed has 17 times more Calcium than Cashew. While Seed has 631mg of Calcium, Cashew has only 37mg.
  • Seed has less Saturated Fat.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Nuts, cashew nuts, raw.

Infographic

Seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
4
:
4
Cashew
Contains more Calcium +1605.4%
Contains more Iron +15.6%
Contains more Magnesium +14.7%
Contains more Phosphorus +45%
Contains more Potassium +62.2%
Contains less Sodium -25%
Contains more Zinc +26.2%
Contains more Copper +137.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Contains more Calcium +1605.4%
Contains more Iron +15.6%
Contains more Magnesium +14.7%
Contains more Phosphorus +45%
Contains more Potassium +62.2%
Contains less Sodium -25%
Contains more Zinc +26.2%
Contains more Copper +137.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
6
:
5
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin C +220%
Contains more Vitamin B1 +46.6%
Contains more Vitamin B2 +193.1%
Contains more Vitamin B3 +731.5%
Contains more Folate +96%
Contains more Vitamin E +80%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +220%
Contains more Vitamin B1 +46.6%
Contains more Vitamin B2 +193.1%
Contains more Vitamin B3 +731.5%
Contains more Folate +96%
Contains more Vitamin E +80%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seed Cashew
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Cashew Opinion
Net carbs 7.72g 26.89g Cashew
Protein 16.54g 18.22g Cashew
Fats 30.74g 43.85g Cashew
Carbs 42.12g 30.19g Seed
Calories 486kcal 553kcal Cashew
Starch g 23.49g Cashew
Fructose g 0.05g Cashew
Sugar g 5.91g Seed
Fiber 34.4g 3.3g Seed
Calcium 631mg 37mg Seed
Iron 7.72mg 6.68mg Seed
Magnesium 335mg 292mg Seed
Phosphorus 860mg 593mg Seed
Potassium 407mg 660mg Cashew
Sodium 16mg 12mg Cashew
Zinc 4.58mg 5.78mg Cashew
Copper 0.924mg 2.195mg Cashew
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.9mg Cashew
Vitamin D IU 0IU Cashew
Vitamin D µg 0µg Cashew
Vitamin C 1.6mg 0.5mg Seed
Vitamin B1 0.62mg 0.423mg Seed
Vitamin B2 0.17mg 0.058mg Seed
Vitamin B3 8.83mg 1.062mg Seed
Vitamin B5 mg 0.864mg Cashew
Vitamin B6 mg 0.417mg Cashew
Folate 49µg 25µg Seed
Vitamin B12 0µg 0µg
Vitamin K µg 34.1µg Cashew
Tryptophan 0.436mg 0.287mg Seed
Threonine 0.709mg 0.688mg Seed
Isoleucine 0.801mg 0.789mg Seed
Leucine 1.371mg 1.472mg Cashew
Lysine 0.97mg 0.928mg Seed
Methionine 0.588mg 0.362mg Seed
Phenylalanine 1.016mg 0.951mg Seed
Valine 0.95mg 1.094mg Cashew
Histidine 0.531mg 0.456mg Seed
Cholesterol 0mg 0mg
Trans Fat 0.14g g Cashew
Saturated Fat 3.33g 7.783g Seed
Monounsaturated Fat 2.309g 23.797g Cashew
Polyunsaturated fat 23.665g 7.845g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Cashew
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Seed
34
Cashew
Mineral Summary Score
195
Seed
209
Cashew

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
99%
Seed
109%
Cashew
Carbohydrates
42%
Seed
30%
Cashew
Fats
142%
Seed
202%
Cashew

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 4.453g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 10)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.5)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Seed - 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.