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  6. Cashew vs. Chia seeds

Cashew vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between cashew and chia seeds

  • Cashew has more copper and fats; however, chia seeds are higher in fiber, selenium, calcium, vitamin B3, manganese, phosphorus, and vitamin B1.
  • Cashew covers your daily need for copper 141% more than chia seeds.
  • Cashew has 2 times more saturated fat than chia seeds. While cashew has 7.783g of saturated fat, chia seeds have only 3.33g.

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

Infographic

Cashew vs Chia seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
Contains more PotassiumPotassium +62.2%
Contains more CopperCopper +137.6%
Contains more ZincZinc +26.2%
Contains less SodiumSodium -25%
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%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Cashew
Cashew
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.7% 0% 0% 18% 106% 13% 20% 52% 96% 0% 85% 19%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Copper 2.195mg 0.924mg 141%
Fiber 3.3g 34.4g 124%
Polyunsaturated fat 7.845g 23.665g 105%
Selenium 19.9µg 55.2µg 64%
Calcium 37mg 631mg 59%
Monounsaturated fat 23.797g 2.309g 54%
Vitamin B3 1.062mg 8.83mg 49%
Manganese 1.655mg 2.723mg 46%
Phosphorus 593mg 860mg 38%
Omega-6 (Linoleic acid) 5.835g 34%
Vitamin B6 0.417mg 32%
Vitamin K 34.1µg 28%
Fats 43.85g 30.74g 20%
Saturated fat 7.783g 3.33g 20%
Vitamin B5 0.864mg 17%
Vitamin B1 0.423mg 0.62mg 16%
Iron 6.68mg 7.72mg 13%
Zinc 5.78mg 4.58mg 11%
Magnesium 292mg 335mg 10%
Starch 23.49g 10%
Vitamin B2 0.058mg 0.17mg 9%
Potassium 660mg 407mg 7%
Folate 25µg 49µg 6%
Carbs 30.19g 42.12g 4%
Calories 553kcal 486kcal 3%
Protein 18.22g 16.54g 3%
Vitamin E 0.9mg 0.5mg 3%
Vitamin C 0.5mg 1.6mg 1%
Protein per 100 calories 3.3g 3.4g N/A
Calories per 10 g protein 304kcal 294kcal N/A
Weight per 100 calories 18g 21g N/A
Unsaturated / Saturated Fat ratio 4.1 7.8 N/A
Net carbs 26.89g 7.72g N/A
Sugar 5.91g N/A
Sodium 12mg 16mg 0%
Trans fat 0.14g N/A
Tryptophan 0.287mg 0.436mg 0%
Threonine 0.688mg 0.709mg 0%
Isoleucine 0.789mg 0.801mg 0%
Leucine 1.472mg 1.371mg 0%
Lysine 0.928mg 0.97mg 0%
Methionine 0.362mg 0.588mg 0%
Phenylalanine 0.951mg 1.016mg 0%
Valine 1.094mg 0.95mg 0%
Histidine 0.456mg 0.531mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more FatsFats +42.6%
Contains more CarbsCarbs +39.5%
Contains more WaterWater +11.5%
~equal in Protein ~16.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +930.6%
Contains less Sat. FatSaturated fat -57.2%
Contains more Poly. FatPolyunsaturated fat +201.7%

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