Chia seeds vs. Cashew — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and cashew

Chia seeds have more fiber, selenium, calcium, vitamin B3, manganese, phosphorus, and vitamin B1; however, cashew is higher in copper and fats.
Cashew covers your daily need for copper 141% more than chia seeds.
Chia seeds have 17 times more calcium than cashew. While chia seeds have 631mg of calcium, cashew has only 37mg.
Chia seeds have less saturated fat.

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

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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.

Chia seeds

Cashew

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

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.

Chia seeds

Cashew

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%

Contains more Vitamin EVitamin E	+80%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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