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Flax seeds vs. Cashew — In-Depth Nutrition Comparison

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What are the differences between Flax seeds and Cashew?

  • Flax seeds are higher in Vitamin B1, Fiber, Manganese, Magnesium, Calcium, and Folate, yet Cashew is higher in Copper, Vitamin K, and Zinc.
  • Cashew's daily need coverage for Copper is 108% more.
  • Flax seeds have 8 times more Fiber than Cashew. While Flax seeds have 27.3g of Fiber, Cashew has only 3.3g.
  • The amount of Saturated Fat in Flax seeds are lower.

We used Seeds, flaxseed and Nuts, cashew nuts, raw types in this article.

Infographic

Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +34.2%
Contains more CalciumCalcium +589.2%
Contains more PotassiumPotassium +23.2%
Contains more ManganeseManganese +50%
Contains more SeleniumSelenium +27.6%
Contains more IronIron +16.6%
Contains more CopperCopper +79.9%
Contains more ZincZinc +33.2%
Contains less SodiumSodium -60%
~equal in Phosphorus ~593mg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Cashew
2
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 +20%
Contains more Vitamin B1Vitamin B1 +288.7%
Contains more Vitamin B2Vitamin B2 +177.6%
Contains more Vitamin B3Vitamin B3 +190%
Contains more Vitamin B5Vitamin B5 +14%
Contains more Vitamin B6Vitamin B6 +13.4%
Contains more FolateFolate +248%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +190.3%
Contains more Vitamin KVitamin K +693%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 WaterWater +33.8%
Contains more OtherOther +46.1%
~equal in Protein ~18.22g
~equal in Fats ~43.85g
~equal in Carbs ~30.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
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 -52.9%
Contains more Poly. FatPolyunsaturated fat +266.2%
Contains more Mono. FatMonounsaturated Fat +216.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Cashew
3
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
Contains more GlucoseGlucose +700%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +405.2%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Cashew
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 Flax seeds Cashew Opinion
Calories 534kcal 553kcal Cashew
Protein 18.29g 18.22g Flax seeds
Fats 42.16g 43.85g Cashew
Vitamin C 0.6mg 0.5mg Flax seeds
Net carbs 1.58g 26.89g Cashew
Carbs 28.88g 30.19g Cashew
Magnesium 392mg 292mg Flax seeds
Calcium 255mg 37mg Flax seeds
Potassium 813mg 660mg Flax seeds
Iron 5.73mg 6.68mg Cashew
Sugar 1.55g 5.91g Flax seeds
Fiber 27.3g 3.3g Flax seeds
Copper 1.22mg 2.195mg Cashew
Zinc 4.34mg 5.78mg Cashew
Starch 23.49g Cashew
Phosphorus 642mg 593mg Flax seeds
Sodium 30mg 12mg Cashew
Vitamin E 0.31mg 0.9mg Cashew
Manganese 2.482mg 1.655mg Flax seeds
Selenium 25.4µg 19.9µg Flax seeds
Vitamin B1 1.644mg 0.423mg Flax seeds
Vitamin B2 0.161mg 0.058mg Flax seeds
Vitamin B3 3.08mg 1.062mg Flax seeds
Vitamin B5 0.985mg 0.864mg Flax seeds
Vitamin B6 0.473mg 0.417mg Flax seeds
Vitamin K 4.3µg 34.1µg Cashew
Folate 87µg 25µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 7.783g Flax seeds
Monounsaturated Fat 7.527g 23.797g Cashew
Polyunsaturated fat 28.73g 7.845g Flax seeds
Tryptophan 0.297mg 0.287mg Flax seeds
Threonine 0.766mg 0.688mg Flax seeds
Isoleucine 0.896mg 0.789mg Flax seeds
Leucine 1.235mg 1.472mg Cashew
Lysine 0.862mg 0.928mg Cashew
Methionine 0.37mg 0.362mg Flax seeds
Phenylalanine 0.957mg 0.951mg Flax seeds
Valine 1.072mg 1.094mg Cashew
Histidine 0.472mg 0.456mg Flax seeds
Fructose 0g 0.05g Cashew
Omega-6 - Eicosadienoic acid 0.007g 0g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
62%
Flax seeds
32%
Cashew
Minerals Daily Need Coverage Score
191%
Flax seeds
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 4.36g)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 4.12g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds 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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.