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Cashew vs Sunflower seed - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Sunflower seed
Sunflower seed contains less Sugars (difference - 3.29g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 3.328g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 2)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.9)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cashew Sunflower seed
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cashew Sunflower seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Cashew
105
Sunflower seed
Mineral Summary Score
128
Cashew
122
Sunflower seed

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
4
:
Contains more Iron +27.2%
Contains more Copper +21.9%
Contains more Zinc +15.6%
Contains more Calcium +110.8%
Contains more Magnesium +11.3%
Contains more Phosphorus +11.3%
Contains less Sodium -25%
Equal in Potassium - 645
Contains more Iron +27.2%
Contains more Copper +21.9%
Contains more Zinc +15.6%
Contains more Calcium +110.8%
Contains more Magnesium +11.3%
Contains more Phosphorus +11.3%
Contains less Sodium -25%
Equal in Potassium - 645

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
1
:
Contains more Vitamin K +∞%
Contains more Vitamin C +180%
Contains more Vitamin A +∞%
Contains more Vitamin E +3807.8%
Contains more Vitamin B1 +249.9%
Contains more Vitamin B2 +512.1%
Contains more Vitamin B3 +684.8%
Contains more Vitamin B5 +30.8%
Contains more Vitamin B6 +222.5%
Contains more Vitamin K +∞%
Contains more Vitamin C +180%
Contains more Vitamin A +∞%
Contains more Vitamin E +3807.8%
Contains more Vitamin B1 +249.9%
Contains more Vitamin B2 +512.1%
Contains more Vitamin B3 +684.8%
Contains more Vitamin B5 +30.8%
Contains more Vitamin B6 +222.5%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
109%
Cashew
125%
Sunflower seed
Carbohydrates
30%
Cashew
20%
Sunflower seed
Fats
202%
Cashew
238%
Sunflower seed

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cashew Sunflower seed Opinion
Calories 553 584 Sunflower seed
Protein 18.22 20.78 Sunflower seed
Fats 43.85 51.46 Sunflower seed
Vitamin C 0.5 1.4 Sunflower seed
Carbs 30.19 20 Cashew
Cholesterol 0 0
Vitamin D 0 0
Iron 6.68 5.25 Cashew
Calcium 37 78 Sunflower seed
Potassium 660 645 Cashew
Magnesium 292 325 Sunflower seed
Sugars 5.91 2.62 Cashew
Fiber 3.3 8.6 Sunflower seed
Copper 2.195 1.8 Cashew
Zinc 5.78 5 Cashew
Starch 23.49 Cashew
Phosphorus 593 660 Sunflower seed
Sodium 12 9 Sunflower seed
Vitamin A 0 50 Sunflower seed
Vitamin E 0.9 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 0.423 1.48 Sunflower seed
Vitamin B2 0.058 0.355 Sunflower seed
Vitamin B3 1.062 8.335 Sunflower seed
Vitamin B5 0.864 1.13 Sunflower seed
Vitamin B6 0.417 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 34.1 0 Cashew
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 7.783 4.455 Sunflower seed
Monounsaturated Fat 23.797 18.528 Cashew
Polyunsaturated fat 7.845 23.137 Sunflower seed
Tryptophan 0.287 0.348 Sunflower seed
Threonine 0.688 0.928 Sunflower seed
Isoleucine 0.789 1.139 Sunflower seed
Leucine 1.472 1.659 Sunflower seed
Lysine 0.928 0.937 Sunflower seed
Methionine 0.362 0.494 Sunflower seed
Phenylalanine 0.951 1.169 Sunflower seed
Valine 1.094 1.315 Sunflower seed
Histidine 0.456 0.632 Sunflower seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.