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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 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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
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 Folate +808%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 19% 0% 106% 14% 20% 52% 97% 0% 86% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
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 Folate +808%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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
Sugar 5.91 2.62 Sunflower seed
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
Folate 25 227 Sunflower seed
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
Fructose 0.05 Cashew

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.