Flaxseed vs Cashew Nuts
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Flaxseed has more protein per 100 calories: 3.3 g against 2.78 g.
- Flaxseed leads in 26 micronutrients, including Thiamin (B1), Niacin (B3), Vitamin B6.
- Cashew Nuts leads in 14 micronutrients, including Riboflavin (B2), Pantothenic Acid (B5), Choline.
Per 100 calories
| Nutrient | Flaxseed | Cashew Nuts |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.3 g | 2.78 g |
| Carbs | 6.31 g | 5.42 g |
| Fat | 6.84 g | 8.16 g |
| Vitamins | ||
| Thiamin (B1) | 0.099 mg | 0.049 mg |
| Riboflavin (B2) | 0 mg | 0.036 mg |
| Niacin (B3) | 0.69 mg | 0.272 mg |
| Pantothenic Acid (B5) | 0 mg | 0.182 mg |
| Vitamin B6 | 0.072 mg | 0.05 mg |
| Folate | 7.6 µg | 8.15 µg |
| Choline | 0 mg | 10.6 mg |
| Vitamin C | 0 mg | 0.026 mg |
| Vitamin E | 0 mg | 0.159 mg |
| Vitamin K | 0.675 µg | 6.01 µg |
| Minerals | ||
| Calcium | 42.2 mg | 7.63 mg |
| Iron | 1.06 mg | 1.04 mg |
| Magnesium | 68.3 mg | 46.2 mg |
| Phosphorus | 102 mg | 88.5 mg |
| Potassium | 146 mg | 104 mg |
| Sodium | 6.73 mg | 2.51 mg |
| Zinc | 0.87 mg | 0.949 mg |
| Copper | 0.246 mg | 0.369 mg |
| Manganese | 0.44 mg | 0.216 mg |
| Selenium | 25 µg | 2.77 µg |
| Carbohydrates | ||
| Fiber | 4.24 g | 0.546 g |
| Sugar | 0 g | 0.868 g |
| Starch | 0 g | 1.89 g |
| Fructose | 0 g | 0.014 g |
| Fats | ||
| Polyunsaturated Fat | 4.53 g | 1.42 g |
| Monounsaturated Fat | 1.09 g | 4.61 g |
| Saturated Fat | 0.602 g | 1.53 g |
| Omega-3 (ALA) | 3.56 g | 0 g |
| Omega-6 (Linoleic Acid) | 0 g | 1.4 g |
| Amino Acids | ||
| Histidine | 0.094 g | 0.071 g |
| Isoleucine | 0.172 g | 0.127 g |
| Leucine | 0.253 g | 0.229 g |
| Lysine | 0.171 g | 0.145 g |
| Methionine | 0.074 g | 0.053 g |
| Cystine | 0 g | 0.056 g |
| Phenylalanine | 0.206 g | 0.145 g |
| Tyrosine | 0.105 g | 0.083 g |
| Threonine | 0.171 g | 0.106 g |
| Tryptophan | 0.055 g | 0.044 g |
| Valine | 0.209 g | 0.178 g |
| Arginine | 0.406 g | 0.321 g |
| Alanine | 0.198 g | 0.128 g |
| Serine | 0.424 g | 0.274 g |
| Proline | 0.89 g | 0.674 g |
| Glycine | 0.255 g | 0.145 g |
| Aspartic Acid | 0.16 g | 0.125 g |
| Glutamic Acid | 0.209 g | 0.16 g |
Per 100 grams
| Nutrient | Flaxseed | Cashew Nuts |
|---|---|---|
| Calories | 545 kcal | 577 kcal |
| Protein | 18 g | 16.1 g |
| Carbs | 34.4 g | 31.3 g |
| Fat | 37.3 g | 47.1 g |
| Vitamins | ||
| Thiamin (B1) | 0.537 mg | 0.282 mg |
| Riboflavin (B2) | 0 mg | 0.209 mg |
| Niacin (B3) | 3.76 mg | 1.57 mg |
| Pantothenic Acid (B5) | 0 mg | 1.05 mg |
| Vitamin B6 | 0.393 mg | 0.29 mg |
| Folate | 41.4 µg | 47 µg |
| Choline | 0 mg | 61 mg |
| Vitamin C | 0 mg | 0.15 mg |
| Vitamin E | 0 mg | 0.92 mg |
| Vitamin K | 3.68 µg | 34.7 µg |
| Minerals | ||
| Calcium | 230 mg | 44 mg |
| Iron | 5.78 mg | 6.03 mg |
| Magnesium | 372 mg | 267 mg |
| Phosphorus | 556 mg | 511 mg |
| Potassium | 793 mg | 599 mg |
| Sodium | 36.7 mg | 14.5 mg |
| Zinc | 4.74 mg | 5.48 mg |
| Copper | 1.34 mg | 2.13 mg |
| Manganese | 2.4 mg | 1.25 mg |
| Selenium | 136 µg | 16 µg |
| Carbohydrates | ||
| Fiber | 23.1 g | 3.15 g |
| Sugar | 0 g | 5.01 g |
| Starch | 0 g | 10.9 g |
| Fructose | 0 g | 0.08 g |
| Fats | ||
| Polyunsaturated Fat | 24.7 g | 8.2 g |
| Monounsaturated Fat | 5.94 g | 26.6 g |
| Saturated Fat | 3.28 g | 8.82 g |
| Omega-3 (ALA) | 19.4 g | 0 g |
| Omega-6 (Linoleic Acid) | 0 g | 8.07 g |
| Amino Acids | ||
| Histidine | 0.514 g | 0.41 g |
| Isoleucine | 0.938 g | 0.73 g |
| Leucine | 1.38 g | 1.32 g |
| Lysine | 0.932 g | 0.837 g |
| Methionine | 0.402 g | 0.304 g |
| Cystine | 0 g | 0.324 g |
| Phenylalanine | 1.12 g | 0.835 g |
| Tyrosine | 0.572 g | 0.48 g |
| Threonine | 0.931 g | 0.614 g |
| Tryptophan | 0.301 g | 0.251 g |
| Valine | 1.14 g | 1.03 g |
| Arginine | 2.21 g | 1.85 g |
| Alanine | 1.08 g | 0.738 g |
| Serine | 2.31 g | 1.58 g |
| Proline | 4.85 g | 3.89 g |
| Glycine | 1.39 g | 0.835 g |
| Aspartic Acid | 0.872 g | 0.72 g |
| Glutamic Acid | 1.14 g | 0.923 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Flaxseed and Cashew Nuts, including preparation variants and research-cited compound levels, or compare any two foods.