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Cashews vs Chia Seeds: Which One is Better for You?

This article explains the key similarities and differences between cashews and chia seeds, foods from the nuts and seeds group. Read on to learn more about the cashews vs chia seeds comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on December 31, 2022.

Cashews and chia seeds belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on cashews and chia seeds and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.


Cashews (Anacardium occidentale) is a type of nut that is native to South America.

These nuts have a sweet and buttery flavor and are often used in a variety of dishes, including sweet and savory recipes.

Cashews are a good source of nutrients, including protein, fiber, vitamins, and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate cashews into your diet. They can be eaten raw or roasted and are often used in dishes as a creamy and flavorful addition.

Cashews are a common ingredient in vegan and vegetarian dishes, as they can be used to create a creamy texture when blended or soaked.

They can also be ground into flour or used to make cashew butter.

Cashews are widely available and can be found in many forms, including whole, chopped, and ground into flour.

They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, cashews are a great choice.

They are delicious and nutritious and can be easily incorporated into many dishes.

Cashews are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin K.

They also contain a good amount of Vitamin B5 (Pantothenic acid) and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B9 (Folate), and Vitamin E.

Chia Seeds

Chia seeds (Salvia hispanica) are small, black seeds that come from the chia plant, which is native to Central and South America.

These seeds have gained popularity recently as a health food due to their high fiber and nutrient content.

Chia seeds have a slightly nutty and slightly earthy flavor and can be eaten raw or cooked.

They can be added to a variety of dishes, including smoothies, cereals, and baked goods, or used as a topping for salads and other dishes.

Chia seeds are also available in oil form, which can be used in cooking or as a salad dressing.

Chia seeds are a good source of fiber, protein, and healthy fats, including omega-3 fatty acids.

They are also a good source of various vitamins and minerals, including calcium, magnesium, and iron.

Overall, chia seeds are a nutritious and versatile food that can be a valuable addition to a plant-based diet.

If you’re looking to add more fiber, protein, and healthy fats to your diet, consider giving chia seeds a try. They are versatile, nutritious, and may have a variety of health benefits.

Chia Seeds are an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

Cashews vs Chia Seeds Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing cashews vs chia seeds.

This comparison will start by comparing the caloric value of cashews and chia seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

CashewsChia Seeds
Energy553 kcal486 kcal
Carbs30.2 g42.1 g
Fiber3.3 g34.4 g
Protein18.2 g16.5 g
Fat43.8 g30.7 g
Saturated Fat7.78 g3.33 g

Cashews vs Chia Seeds Calories

Nuts and seeds are generally high in calories; the same goes for cashews and chia seeds, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing chia seeds vs cashews for weight loss, chia seeds are slightly lower in calories, with 136 calories per serving, compared to 155 calories per serving of cashews.

However, both cashews and chia seeds can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Cashews vs Chia Seeds Protein

Nuts and seeds, including cashews and chia seeds, are an important source of plant-based protein.

Cashews offer around 10% more protein than chia seeds.

Cashews have 18.2 grams of protein per 100 grams (or 5.1g per serving), while chia seeds have 16.5 grams of protein per 100 grams (or 4.6g per serving).

Cashews vs Chia Seeds Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in cashews and chia seeds.

The total amount of carbohydrates is around 28% higher in chia seeds than in cashews. They have 42.1 grams per 100 grams, compared to 30.2 grams in cashews.


There’s less sugar in chia seeds than in cashews, 100% precisely.

One handful of chia seeds (28 grams) contains 0 grams of sugar, while the same amount of cashews contains 1.7 grams.

Lastly, let’s take a look at the dietary fiber in cashews and chia seeds.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 9.6 grams of fiber per portion, chia seeds are a better source of fiber than cashews which offer 0.9 grams per portion.

Cashews vs Chia Seeds Fats

Like the other nuts and seeds, fats in cashews and chia seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in cashews and chia seeds:

  • Cashews: 43.8 grams per 100 grams
  • Chia Seeds: 30.7 per 100 grams

Speaking of saturated fats, chia seeds are 58% lower in saturated fats.

Chia Seeds and cashews contain 3.3 grams and 7.8 grams of saturated fat per 100 grams, respectively.

Cashews vs Chia Seeds Vitamins Content

This section will discuss the vitamin content of cashews and chia seeds.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Cashews have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B9 (Folate).

However, chia seeds have a higher amount of vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.

Cashews and chia seeds contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins cashews and chia seeds contain side by side, so you can easily compare them.

CashewsChia Seeds
Vitamin A054 IU
Vitamin C0.5 mg1.6 mg
Vitamin D00
Vitamin B1 (Thiamine)0.423 mg0.62 mg
Vitamin B2 (Riboflavin)0.058 mg0.17 mg
Vitamin B3 (Niacin)1.06 mg8.83 mg
Vitamin B5 (Pantothenic acid)0.864 mg0
Vitamin B6 (Pyroxidine)0.417 mg0
Vitamin B9 (Folate)25 µg49 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.9 mg0.5 mg
Vitamin K34.1 µg0

Cashews vs Chia Seeds Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the cashews and chia seeds comparison focuses on their mineral content.

Cashews are a better source of calcium, iron, magnesium, manganese, phosphorus, selenium, and sodium than chia seeds.

On the other hand, chia seeds have a higher amount of copper, potassium, and zinc.

Cashews and chia seeds contain the same amount of fluoride.

Check out the table below to learn how cashews and chia seeds compare when it comes to mineral contents.

CashewsChia Seeds
Calcium37 mg631 mg
Copper2.2 mg0.924 mg
Iron6.68 mg7.72 mg
Magnesium292 mg335 mg
Manganese1.66 mg2.72 mg
Phosphorus593 mg860 mg
Potassium660 mg407 mg
Selenium19.9 µg55.2 µg
Sodium12 mg16 mg
Zinc5.78 mg4.58 mg

The Final Word

Cashews and chia seeds are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both cashews and chia seeds are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.


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