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Flax vs Cashew - In-Depth Nutrition Comparison

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What are the differences between Flax and Cashew?

  • Flax is 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 has 8 times more Fiber than Cashew. While Flax has 27.3g of Fiber, Cashew has only 3.3g.
  • The amount of Saturated Fat in Flax is lower.

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

Infographic

Flax vs Cashew 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
4
:
4
Cashew
Contains more Calcium +589.2%
Contains more Magnesium +34.2%
Contains more Potassium +23.2%
Contains more Iron +16.6%
Contains less Sodium -60%
Contains more Zinc +33.2%
Contains more Copper +79.9%
Equal in Phosphorus - 593
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Contains more Calcium +589.2%
Contains more Magnesium +34.2%
Contains more Potassium +23.2%
Contains more Iron +16.6%
Contains less Sodium -60%
Contains more Zinc +33.2%
Contains more Copper +79.9%
Equal in Phosphorus - 593

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
Flax
7
:
2
Cashew
Contains more Vitamin C +20%
Contains more Vitamin B1 +288.7%
Contains more Vitamin B2 +177.6%
Contains more Vitamin B3 +190%
Contains more Vitamin B5 +14%
Contains more Vitamin B6 +13.4%
Contains more Folate +248%
Contains more Vitamin E +190.3%
Contains more Vitamin K +693%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 C +20%
Contains more Vitamin B1 +288.7%
Contains more Vitamin B2 +177.6%
Contains more Vitamin B3 +190%
Contains more Vitamin B5 +14%
Contains more Vitamin B6 +13.4%
Contains more Folate +248%
Contains more Vitamin E +190.3%
Contains more Vitamin K +693%

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.
Flax Cashew
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Flax Cashew Opinion
Net carbs 1.58g 26.89g Cashew
Protein 18.29g 18.22g Flax
Fats 42.16g 43.85g Cashew
Carbs 28.88g 30.19g Cashew
Calories 534kcal 553kcal Cashew
Starch g 23.49g Cashew
Fructose 0g 0.05g Cashew
Sugar 1.55g 5.91g Flax
Fiber 27.3g 3.3g Flax
Calcium 255mg 37mg Flax
Iron 5.73mg 6.68mg Cashew
Magnesium 392mg 292mg Flax
Phosphorus 642mg 593mg Flax
Potassium 813mg 660mg Flax
Sodium 30mg 12mg Cashew
Zinc 4.34mg 5.78mg Cashew
Copper 1.22mg 2.195mg Cashew
Vitamin A 0IU 0IU
Vitamin E 0.31mg 0.9mg Cashew
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0.5mg Flax
Vitamin B1 1.644mg 0.423mg Flax
Vitamin B2 0.161mg 0.058mg Flax
Vitamin B3 3.08mg 1.062mg Flax
Vitamin B5 0.985mg 0.864mg Flax
Vitamin B6 0.473mg 0.417mg Flax
Folate 87µg 25µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 34.1µg Cashew
Tryptophan 0.297mg 0.287mg Flax
Threonine 0.766mg 0.688mg Flax
Isoleucine 0.896mg 0.789mg Flax
Leucine 1.235mg 1.472mg Cashew
Lysine 0.862mg 0.928mg Cashew
Methionine 0.37mg 0.362mg Flax
Phenylalanine 0.957mg 0.951mg Flax
Valine 1.072mg 1.094mg Cashew
Histidine 0.472mg 0.456mg Flax
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.663g 7.783g Flax
Monounsaturated Fat 7.527g 23.797g Cashew
Polyunsaturated fat 28.73g 7.845g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
63
Flax
34
Cashew
Mineral Summary Score
181
Flax
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
110%
Flax
109%
Cashew
Carbohydrates
29%
Flax
30%
Cashew
Fats
195%
Flax
202%
Cashew

Comparison summary

Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 4.36g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 4.12g)
Which food is richer in vitamins?
Flax
Flax 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)
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.

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. Flax - 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.