Cashews vs Chia Seeds
Complete nutrition comparison per 100g serving
Which is Healthier?
Chia Seeds is generally healthier
Chia Seeds comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (486 vs 553), more fiber (34g vs 3.3g), less sugar (0g vs 5.9g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Chia Seeds
486 kcal
More Protein
Cashews
18g
More Fiber
Chia Seeds
34g
Less Sugar
Chia Seeds
0g
Visual Comparison
Caloriesper 100g
Cashews
553
Chia Seeds
486
Proteinper 100g
Cashews
18g
Chia Seeds
17g
Carbohydratesper 100g
Cashews
30g
Chia Seeds
42g
Fatper 100g
Cashews
44g
Chia Seeds
31g
Side-by-Side Nutrition Table
| Nutrient | Cashews | Chia Seeds | Difference |
|---|---|---|---|
| Calories | 553kcal | 486kcal✓ | +67.0kcal |
| Protein | 18g✓ | 17g | +1.0g |
| Carbohydrates | 30g✓ | 42g | -12.0g |
| Fat | 44g | 31g✓ | +13.0g |
| Fiber | 3.3g | 34g✓ | -30.7g |
| Sugar | 5.9g | 0g✓ | +5.9g |
| Sodium | 10mg✓ | 16mg | -6.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Cashews
Per 100g:553 calories
Per cup (150g):830 calories
Per serving (85g):470 calories
Chia Seeds
Per 100g:486 calories
Per cup (150g):729 calories
Per serving (85g):413 calories
Diet Compatibility
Cashews
High-ProteinVeganVegetarianPaleoLow-Sodium
Chia Seeds
High-ProteinVeganVegetarianPaleoLow-Sodium
When to Choose Cashews
- ✓Higher in protein (18g vs 17g)
- ✓Lower in carbs (30g vs 42g)
- ✓Lower sodium (10mg vs 16mg)
Common Uses
SnackingToppingsTrail mixBaking
When to Choose Chia Seeds
- ✓Lower in calories (486 vs 553)
- ✓More fiber (34g vs 3.3g)
- ✓Less sugar (0g vs 5.9g)
Common Uses
SnackingToppingsTrail mixBaking