Nuts Cashew Nuts (Raw)vsFlaxseed
Nuts Cashew Nuts (Raw) has 553 calories and 18g protein per 100g. Flaxseed has 534 calories and 18g protein per 100g Flaxseed has more protein, Flaxseed is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Cashew Nuts (Raw) vs Flaxseed
Flaxseed will keep you satisfied longer with 27.3g fiber, 18.3g protein, 42.2g fat — fat and protein slow digestion while fiber adds bulk.
Flaxseed is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Flaxseed provides 813mg of potassium per 100g — important for muscle function and hydration.
Flaxseed provides 255mg of calcium per 100g — a much better source for bone health.
Flaxseed edges ahead overall with more fiber, less sugar, less saturated fat, more potassium — 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.
Flaxseed
Calorie-dense at 534 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 Flaxseed | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 553kcal28% | 534kcal27% | +19kcal |
| Protein | 18g36% | 18g37% | <0.1g |
| Total Fat | 44g56% | 42g54% | +1.6g |
| Saturated Fat | 7.8g39% | 3.7g18% | +4.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 30g11% | 29g11% | +1.3g |
| Dietary Fiber | 3.3g12% | 27g98% | <0.1g |
| Sugars | 5.9g | 1.6g | +4.4g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0.50mg1% | 0.60mg1% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.90mg6% | 0.31mg2% | +0.59mg |
| Vitamin K | 34mcg28% | 4.3mcg4% | +30mcg |
| Vitamin B6 | 0.42mg25% | 0.47mg28% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 25mcg6% | 87mcg22% | <0.1mcg |
| Thiamin (B1) | 0.42mg35% | 1.6mg137% | <0.1mg |
| Riboflavin (B2) | <0.1mg4% | 0.16mg12% | <0.1mg |
| Niacin (B3) | 1.1mg7% | 3.1mg19% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 30mg1% | <0.1mg |
| Calcium | 37mg3% | 255mg20% | <0.1mg |
| Iron | 6.7mg37% | 5.7mg32% | +0.95mg |
| Potassium | 660mg14% | 813mg17% | <0.1mg |
| Phosphorus | 593mg47% | 642mg51% | <0.1mg |
| Magnesium | 292mg70% | 392mg93% | <0.1mg |
| Zinc | 5.8mg53% | 4.3mg39% | +1.4mg |
| Copper | 2.2mg244% | 1.2mg136% | +0.98mg |
| Manganese | 1.7mg72% | 2.5mg108% | <0.1mg |
| Selenium | 20mcg36% | 25mcg46% | <0.1mcg |
🔬Nutritional Analysis
Calories: Nuts Cashew Nuts (Raw) and Flaxseed have nearly identical calorie content at 553 and 534 kcal per 100g respectively.
Protein: Both are similar in protein content, with Nuts Cashew Nuts (Raw) providing 18.2g and Flaxseed providing 18.3g per 100g.
Fat: Both have similar fat content — Nuts Cashew Nuts (Raw) has 43.8g and Flaxseed has 42.2g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Nuts Cashew Nuts (Raw): 34.1mcg vs 4.3mcg), Thiamin (B1) (Flaxseed: 1.64mg vs 0.423mg), Folate (Flaxseed: 87mcg vs 25mcg).
Key Minerals: Notable mineral differences include Calcium (Flaxseed: 255mg vs 37mg), Sodium (Flaxseed: 30mg vs 12mg), Copper (Nuts Cashew Nuts (Raw): 2.2mg vs 1.22mg).
Diet Suitability: Both fit a low-sodium diet. Flaxseed fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Cashew Nuts (Raw) or Flaxseed?
- Flaxseed has more protein with 18.3g per 100g compared to 18.2g for Nuts Cashew Nuts (Raw).
- Which is lower in calories, Nuts Cashew Nuts (Raw) or Flaxseed?
- Flaxseed is lower in calories with 534 kcal per 100g versus 553 kcal.
- Is Nuts Cashew Nuts (Raw) or Flaxseed healthier?
- It depends on your goals. Nuts Cashew Nuts (Raw) has 553 calories and 18.2g protein per 100g, while Flaxseed has 534 calories and 18.3g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Cashew Nuts (Raw) or Flaxseed?
- Flaxseed is leaner with 42.2g of fat per 100g compared to 43.8g.
- Which has more fiber, Nuts Cashew Nuts (Raw) or Flaxseed?
- Flaxseed has more fiber with 27.3g per 100g compared to 3.3g.