Cashews vs. Flaxseeds
Nutrition comparison of Cashews and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and flaxseeds:
- Both flaxseeds and cashews are high in calories, dietary fiber, iron, potassium and protein.
- Flaxseed has 74% less sugar than cashew.
- Flaxseed has more thiamin, riboflavin, niacin and folate.
- Flaxseed is an excellent source of calcium.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and cashews are high in calories. Flaxseed is very similar to flaxseed for calories - flaxseed has 534 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, cashews is similar to flaxseeds for protein, carbs and fat. Cashews has a macronutrient ratio of 13:21:67 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Flaxseeds | |
|---|---|---|
| Protein | 13% | 13% |
| Carbohydrates | 21% | 21% |
| Fat | 67% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Flaxseeds and cashews contain similar amounts of carbs - flaxseed has 28.9g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both flaxseeds and cashews are high in dietary fiber. Flaxseed has 727% more dietary fiber than cashew - flaxseed has 27.3g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Flaxseed has 74% less sugar than cashew - flaxseed has 1.6g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Both flaxseeds and cashews are high in protein. Flaxseed is very similar to cashew for protein - flaxseed has 18.3g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and flaxseed has 53% less saturated fat than cashew - flaxseed has 3.7g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and cashews contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin E
Flaxseeds and cashews contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has 693% more Vitamin K than flaxseed - flaxseed has 4.3ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin and folate. Both cashews and flaxseeds contain significant amounts of pantothenic acid and Vitamin B6.
| Cashews | Flaxseeds | |
|---|---|---|
| Thiamin | 0.423 MG | 1.644 MG |
| Riboflavin | 0.058 MG | 0.161 MG |
| Niacin | 1.062 MG | 3.08 MG |
| Pantothenic acid | 0.864 MG | 0.985 MG |
| Vitamin B6 | 0.417 MG | 0.473 MG |
| Folate | 25 UG | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 589% more calcium than cashew - flaxseed has 255mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Both flaxseeds and cashews are high in iron. Cashew has 17% more iron than flaxseed - flaxseed has 5.7mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both flaxseeds and cashews are high in potassium. Flaxseed has 23% more potassium than cashew - flaxseed has 813mg of potassium per 100 grams and cashew has 660mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Cashews | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 22.813 G |
| Total | 0.062 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, both cashews and flaxseeds contain significant amounts of linoleic acid.
| Cashews | Flaxseeds | |
|---|---|---|
| other omega 6 | ~ | 0.007 G |
| linoleic acid | 7.782 G | 5.903 G |
| Total | 7.782 G | 5.91 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cashews g
()
|
Daily Values (%) |
Flaxseeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or cashews contain more calories in 100 grams?Both flaxseeds and cashews are high in calories. Flaxseed is quite similar to flaxseed for calories - flaxseed has 534 calories in 100g and cashew has 553 calories.
Does flaxseeds or cashews contain more calcium?
Flaxseed is a rich source of calcium and it has 590% more calcium than cashew - flaxseed has 255mg of calcium in 100 grams and cashew has 37mg of calcium.
Does flaxseeds or cashews contain more iron?
Both flaxseeds and cashews are high in iron. Cashew has 20% more iron than flaxseed - flaxseed has 5.7mg of iron in 100 grams and cashew has 6.7mg of iron.
Does flaxseeds or cashews contain more potassium?
Both flaxseeds and cashews are high in potassium. Flaxseed has 20% more potassium than cashew - flaxseed has 813mg of potassium in 100 grams and cashew has 660mg of potassium.