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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 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 Chia seeds.
  • Chia seeds has 17 times more Calcium than Cashew. While Chia seeds has 631mg of Calcium, Cashew has only 37mg.
  • Chia seeds has 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% 3.2% 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 AVitamin A +∞%
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 E Vitamin E +80%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Cashew
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Cashew Opinion
Calories 486kcal 553kcal Cashew
Protein 16.54g 18.22g Cashew
Fats 30.74g 43.85g Cashew
Vitamin C 1.6mg 0.5mg Chia seeds
Net carbs 7.72g 26.89g Cashew
Carbs 42.12g 30.19g Chia seeds
Magnesium 335mg 292mg Chia seeds
Calcium 631mg 37mg Chia seeds
Potassium 407mg 660mg Cashew
Iron 7.72mg 6.68mg Chia seeds
Sugar 5.91g Chia seeds
Fiber 34.4g 3.3g Chia seeds
Copper 0.924mg 2.195mg Cashew
Zinc 4.58mg 5.78mg Cashew
Starch 23.49g Cashew
Phosphorus 860mg 593mg Chia seeds
Sodium 16mg 12mg Cashew
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg 0.9mg Cashew
Manganese 2.723mg 1.655mg Chia seeds
Selenium 55.2µg 19.9µg Chia seeds
Vitamin B1 0.62mg 0.423mg Chia seeds
Vitamin B2 0.17mg 0.058mg Chia seeds
Vitamin B3 8.83mg 1.062mg Chia seeds
Vitamin B5 0.864mg Cashew
Vitamin B6 0.417mg Cashew
Vitamin K 34.1µg Cashew
Folate 49µg 25µg Chia seeds
Trans Fat 0.14g Cashew
Saturated Fat 3.33g 7.783g Chia seeds
Monounsaturated Fat 2.309g 23.797g Cashew
Polyunsaturated fat 23.665g 7.845g Chia seeds
Tryptophan 0.436mg 0.287mg Chia seeds
Threonine 0.709mg 0.688mg Chia seeds
Isoleucine 0.801mg 0.789mg Chia seeds
Leucine 1.371mg 1.472mg Cashew
Lysine 0.97mg 0.928mg Chia seeds
Methionine 0.588mg 0.362mg Chia seeds
Phenylalanine 1.016mg 0.951mg Chia seeds
Valine 0.95mg 1.094mg Cashew
Histidine 0.531mg 0.456mg Chia seeds
Fructose 0.05g Cashew
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Cashew
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%
Chia seeds
32%
Cashew
Minerals Daily Need Coverage Score
221%
Chia seeds
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 4.453g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 10)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2.5)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
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 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

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.