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Cashew vs Sunflower seed - In-Depth Nutrition Comparison

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Summary of differences between Cashew and Sunflower seed

  • Cashew has more Copper, however Sunflower seed is higher in Vitamin E , Vitamin B1, Vitamin B6, Selenium, Folate, Vitamin B3, Vitamin K, Vitamin B2, and Fiber.
  • Sunflower seed covers your daily need of Vitamin E 228% more than Cashew.

These are the specific foods used in this comparison Nuts, cashew nuts, raw and Seeds, sunflower seed kernels, dried.

Infographic

Cashew vs Sunflower seed infographic
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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
Contains more Iron +27.2%
Contains more Zinc +15.6%
Contains more Copper +21.9%
Contains more Calcium +110.8%
Contains more Magnesium +11.3%
Contains more Phosphorus +11.3%
Contains less Sodium -25%
Equal in Potassium - 645
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Iron +27.2%
Contains more Zinc +15.6%
Contains more Copper +21.9%
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 A +∞%
Contains more Vitamin E +3807.8%
Contains more Vitamin C +180%
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 Folate +808%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +3807.8%
Contains more Vitamin C +180%
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 Folate +808%

Comparison summary table

Pay attention to 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 Sugar 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

All nutrients comparison - raw data values

Nutrient Cashew Sunflower seed Opinion
Net carbs 26.89g 11.4g Cashew
Protein 18.22g 20.78g Sunflower seed
Fats 43.85g 51.46g Sunflower seed
Carbs 30.19g 20g Cashew
Calories 553kcal 584kcal Sunflower seed
Starch 23.49g g Cashew
Fructose 0.05g g Cashew
Sugar 5.91g 2.62g Sunflower seed
Fiber 3.3g 8.6g Sunflower seed
Calcium 37mg 78mg Sunflower seed
Iron 6.68mg 5.25mg Cashew
Magnesium 292mg 325mg Sunflower seed
Phosphorus 593mg 660mg Sunflower seed
Potassium 660mg 645mg Cashew
Sodium 12mg 9mg Sunflower seed
Zinc 5.78mg 5mg Cashew
Copper 2.195mg 1.8mg Cashew
Vitamin A 0IU 50IU Sunflower seed
Vitamin E 0.9mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.5mg 1.4mg Sunflower seed
Vitamin B1 0.423mg 1.48mg Sunflower seed
Vitamin B2 0.058mg 0.355mg Sunflower seed
Vitamin B3 1.062mg 8.335mg Sunflower seed
Vitamin B5 0.864mg 1.13mg Sunflower seed
Vitamin B6 0.417mg 1.345mg Sunflower seed
Folate 25µg 227µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 34.1µg 0µg Cashew
Tryptophan 0.287mg 0.348mg Sunflower seed
Threonine 0.688mg 0.928mg Sunflower seed
Isoleucine 0.789mg 1.139mg Sunflower seed
Leucine 1.472mg 1.659mg Sunflower seed
Lysine 0.928mg 0.937mg Sunflower seed
Methionine 0.362mg 0.494mg Sunflower seed
Phenylalanine 0.951mg 1.169mg Sunflower seed
Valine 1.094mg 1.315mg Sunflower seed
Histidine 0.456mg 0.632mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 7.783g 4.455g Sunflower seed
Monounsaturated Fat 23.797g 18.528g Cashew
Polyunsaturated fat 7.845g 23.137g Sunflower seed

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
34
Cashew
156
Sunflower seed
Mineral Summary Score
209
Cashew
191
Sunflower seed

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 food.
Protein
109%
Cashew
125%
Sunflower seed
Carbohydrates
30%
Cashew
20%
Sunflower seed
Fats
202%
Cashew
238%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (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 - 5)
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.