Nuts Cashew Nuts (Raw)vsChia Seeds
Nuts Cashew Nuts (Raw) has 553 calories and 18g protein per 100g. Chia Seeds has 486 calories and 17g protein per 100g Nuts Cashew Nuts (Raw) has more protein, Chia Seeds is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Cashew Nuts (Raw) vs Chia Seeds
Chia Seeds will keep you satisfied longer with 34.4g fiber, 16.5g protein, 30.7g fat — fat and protein slow digestion while fiber adds bulk.
Chia Seeds is the heart-friendlier option with lower saturated fat, more fiber.
Nuts Cashew Nuts (Raw) provides 660mg of potassium per 100g — important for muscle function and hydration.
Chia Seeds provides 631mg of calcium per 100g — a much better source for bone health.
Chia Seeds has 7.7mg of iron per 100g — important for energy and preventing anemia.
Chia Seeds edges ahead overall with more fiber, less saturated fat — the more nutritious option for everyday eating.
⚠️Things to Watch
Nuts Cashew Nuts (Raw)
High in saturated fat with 7.78g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 553 kcal per 100g, so portion size matters.
Chia Seeds
Calorie-dense at 486 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Cashew Nuts | Seeds Chia Seeds | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 553kcal28% | 486kcal24% | +67kcal |
| Protein | 18g36% | 17g33% | +1.7g |
| Total Fat | 44g56% | 31g39% | +13g |
| Saturated Fat | 7.8g39% | 3.3g17% | +4.5g |
| Trans Fat | — | 0.14g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 30g11% | 42g15% | <0.1g |
| Dietary Fiber | 3.3g12% | 34g123% | <0.1g |
| Sugars | 5.9g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | — | — |
| Vitamin C | 0.50mg1% | 1.6mg2% | <0.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.90mg6% | 0.50mg3% | +0.40mg |
| Vitamin K | 34mcg28% | — | — |
| Vitamin B6 | 0.42mg25% | — | — |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 25mcg6% | 49mcg12% | <0.1mcg |
| Thiamin (B1) | 0.42mg35% | 0.62mg52% | <0.1mg |
| Riboflavin (B2) | <0.1mg4% | 0.17mg13% | <0.1mg |
| Niacin (B3) | 1.1mg7% | 8.8mg55% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 16mg1% | <0.1mg |
| Calcium | 37mg3% | 631mg49% | <0.1mg |
| Iron | 6.7mg37% | 7.7mg43% | <0.1mg |
| Potassium | 660mg14% | 407mg9% | +253mg |
| Phosphorus | 593mg47% | 860mg69% | <0.1mg |
| Magnesium | 292mg70% | 335mg80% | <0.1mg |
| Zinc | 5.8mg53% | 4.6mg42% | +1.2mg |
| Copper | 2.2mg244% | 0.92mg103% | +1.3mg |
| Manganese | 1.7mg72% | 2.7mg118% | <0.1mg |
| Selenium | 20mcg36% | 55mcg100% | <0.1mcg |
🔬Nutritional Analysis
Calories: Chia Seeds is moderately lower in calories than Nuts Cashew Nuts (Raw), containing 486 kcal compared to 553 kcal per 100g (14% fewer calories).
Protein: Nuts Cashew Nuts (Raw) has more protein per 100g (18.2g vs 16.5g), but Chia Seeds delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Chia Seeds is the leaner option with 30.7g of total fat per 100g compared to 43.8g. Chia Seeds has less saturated fat (3.33g vs 7.78g).
Key Vitamins: The most notable vitamin differences are in Niacin (B3) (Chia Seeds: 8.83mg vs 1.06mg), Vitamin C (Chia Seeds: 1.6mg vs 0.5mg), Riboflavin (B2) (Chia Seeds: 0.17mg vs 0.058mg).
Key Minerals: Notable mineral differences include Calcium (Chia Seeds: 631mg vs 37mg), Selenium (Chia Seeds: 55.2mcg vs 19.9mcg), Copper (Nuts Cashew Nuts (Raw): 2.2mg vs 0.924mg).
Diet Suitability: Both fit a low-sodium diet. Chia Seeds fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Cashew Nuts (Raw) or Chia Seeds?
- Nuts Cashew Nuts (Raw) has more protein with 18.2g per 100g compared to 16.5g for Chia Seeds.
- Which is lower in calories, Nuts Cashew Nuts (Raw) or Chia Seeds?
- Chia Seeds is lower in calories with 486 kcal per 100g versus 553 kcal.
- Is Nuts Cashew Nuts (Raw) or Chia Seeds healthier?
- It depends on your goals. Nuts Cashew Nuts (Raw) has 553 calories and 18.2g protein per 100g, while Chia Seeds has 486 calories and 16.5g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Cashew Nuts (Raw) or Chia Seeds?
- Chia Seeds is leaner with 30.7g of fat per 100g compared to 43.8g.
- Which has more fiber, Nuts Cashew Nuts (Raw) or Chia Seeds?
- Chia Seeds has more fiber with 34.4g per 100g compared to 3.3g.