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Sunflower seeds vs. Cashew — Health Impact and Nutrition Comparison

Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on October 27, 2022
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Sunflower seeds
vs
Cashew

Summary

Both sunflower seeds and cashews are packed with compounds beneficial for health. However, they differ in the density of nutrients they provide. Sunflower seeds are richer in fats, proteins, and vitamins. Cashews provide 10.2g of carbs and are richer in vitamin K and iron.

Table of contents

  1. Introduction
    1. Nutrition
      1. Fats
        1. Protein
          1. Carbs
            1. Calories
              1. Minerals
              2. Vitamins
                1. Health impact
                  1. Benefits
                    1. Cardiovascular health
                    2. Diabetes
                    3. Downsides
                2. References

                  Introduction

                  Cashew is a kidney-shaped seed of the cashew tree - a tropical tree growing in warm climates across the world. Sunflower seeds are a very popular nutrient-dense snack. This article compares the nutritional values and health impacts of raw cashews (1) and dried sunflower seeds (2).

                  Nutrition

                  Fats

                  Both cashew and sunflower seeds are rich in fats. However, sunflower seeds are higher in fats, than cashews: 100g serving of them provides 51.5g of fats compared to 43.9g in the same amount of cashews. These foods are rich in unsaturated fats. Sunflower seeds are especially high in linoleic acid, which is linked with reducing LDL cholesterol (3).

                  Protein

                  Sunflower seeds are higher in proteins than cashews. 100g of sunflower seeds contains 20.8g of proteins compared to 17.2g in the same serving of cashews.

                  One of the main proteins provided by cashews is glutelin (4), which is a common storage protein in plant seeds.

                  Carbs

                  Cashews are richer in carbs than sunflower seeds. A 100g serving of cashews provides 30.2g of carbs, while the same amount of sunflower seeds contains 20g.

                  Sunflower seeds are nearly three times rich in fiber. They provide 9g of fiber compared to 3g in cashews. Therefore, the net carb content in cashews is higher.

                  It is important to mention that cashews contain 23.5g of starch, while sunflower seeds do not contain any.

                  Calories

                  Both cashews and sunflower seeds are considered to be high-calorie foods. However, in terms of calories, sunflower seeds (584calories per 100g) are a little bit higher than cashews (553calories per 100g).

                  Minerals

                  Cashews and sunflower seeds are extremely rich in minerals. They cover the daily needs for nearly all the minerals, except sodium and calcium.

                  Sunflower seeds contain more calcium, magnesium, and phosphorus. They have nearly two times more calcium than cashews.

                  Cashews provide more zinc, copper, and iron.

                  Mineral Comparison

                  Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
                  Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
                  Cashew
                  Cashew
                  3
                  Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
                  Contains more MagnesiumMagnesium +11.3%
                  Contains more CalciumCalcium +110.8%
                  Contains more PhosphorusPhosphorus +11.3%
                  Contains less SodiumSodium -25%
                  Contains more ManganeseManganese +17.8%
                  Contains more SeleniumSelenium +166.3%
                  Contains more IronIron +27.2%
                  Contains more CopperCopper +21.9%
                  Contains more ZincZinc +15.6%
                  ~equal in Potassium ~660mg

                  Vitamins

                  The winner in this section is sunflower seeds. They provide more amounts of all the vitamins than cashews. They are richer in vitamins C, E, and A. They contain more B complex vitamins.

                  Cashews are richer only in vitamin K. They contain 34 micrograms of vitamin K, while sunflower seeds do not have any.

                  Vitamin Comparison

                  Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
                  Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
                  Cashew
                  Cashew
                  1
                  Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
                  Contains more Vitamin CVitamin C +180%
                  Contains more Vitamin AVitamin A +∞%
                  Contains more Vitamin EVitamin E +3807.8%
                  Contains more Vitamin B1Vitamin B1 +249.9%
                  Contains more Vitamin B2Vitamin B2 +512.1%
                  Contains more Vitamin B3Vitamin B3 +684.8%
                  Contains more Vitamin B5Vitamin B5 +30.8%
                  Contains more Vitamin B6Vitamin B6 +222.5%
                  Contains more FolateFolate +808%
                  Contains more CholineCholine +∞%
                  Contains more Vitamin KVitamin K +∞%
                  ~equal in Vitamin D ~0µg
                  ~equal in Vitamin B12 ~0µg

                  Health impact

                  Benefits

                  Cardiovascular health

                  Nuts, such as cashews, promote cardiovascular health (5). Sunflower seeds also provide a lot of chemicals that are good for the heart. However, these foods differ in the compounds they provide for cardiovascular health.

                  A study (6) shows that people who get 10% of the daily calories from cashews had lower LDL cholesterol to HDL cholesterol ratio than those who did not eat cashews. Lower this ratio less risk of the development of cardiovascular disease.

                  Sunflower seeds are rich in magnesium and linoleic acid (7) (8). Both are used in your organism to relax blood vessels and lower blood pressure (9).

                  Diabetes

                  Both sunflower seeds and cashews are suitable for people with diabetes, but they contain different chemicals which help control blood sugar levels.

                  Sunflower seeds provide an antioxidant linked with glucose metabolism (10). That chemical is chlorogenic acid. One of the studies shows that people who consume sunflower seeds regularly may reduce blood sugar levels by 10% in six months (9).

                  Studies show that consuming cashews helps control insulin levels (6). Also, cashews contain a notable amount of fiber that protects the organism against type 2 diabetes (11).

                  Downsides

                  Despite all the benefits they provide, cashews and sunflower seeds can be harmful too.

                  Roasted or salted cashews may contain high amounts of salt and oils. Also, cashews contain phytates which make absorption of vitamins and minerals difficult. They can be allergic to people who are sensitive to tree nuts.

                  Sunflower seeds contain high levels of cadmium, a metal that can harm kidneys. They are prepared with the sprouting method, which is a good living condition for harmful bacteria, such as Salmonella (12). There are reports of fever, skin rashes, and anaphylactic reactions linked with the consumption of sunflower seeds too.

                  References

                  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
                  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
                  3. https://www.hsph.harvard.edu/nutritionsource/2014/11/05/dietary-linoleic-acid-and-risk-of-coronary-heart-disease/#:~:text=Instead%2C%20linoleic%20acid%20itself%20plays,insulin%20sensitivity%20and%20blood%20pressure.
                  4. https://pubmed.ncbi.nlm.nih.gov/29439533/
                  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5762129/
                  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6408729/
                  7. https://link.springer.com/article/10.1007/s11032-016-0527-2
                  8. https://pubmed.ncbi.nlm.nih.gov/30218979/
                  9. https://pubmed.ncbi.nlm.nih.gov/24959542/
                  10. https://pubmed.ncbi.nlm.nih.gov/30249058/
                  11. https://pubmed.ncbi.nlm.nih.gov/29378044/
                  12. https://pubmed.ncbi.nlm.nih.gov/29513105/
                  Article author photo Ani Harutyunyan
                  Education: General Medicine at YSMU
                  Last updated: October 27, 2022
                  Medically reviewed by Igor Bussel

                  Infographic

                  Sunflower seeds vs Cashew infographic
                  Infographic link

                  Macronutrient Comparison

                  Macronutrient breakdown side-by-side comparison
                  21% 51% 20% 5% 3%
                  Protein: 20.78 g
                  Fats: 51.46 g
                  Carbs: 20 g
                  Water: 4.73 g
                  Other: 3.03 g
                  Cashew
                  Cashew
                  2
                  18% 44% 30% 5% 3%
                  Protein: 18.22 g
                  Fats: 43.85 g
                  Carbs: 30.19 g
                  Water: 5.2 g
                  Other: 2.54 g
                  Contains more ProteinProtein +14.1%
                  Contains more FatsFats +17.4%
                  Contains more OtherOther +19.3%
                  Contains more CarbsCarbs +51%
                  ~equal in Water ~5.2g

                  Fat Type Comparison

                  Fat type breakdown side-by-side comparison
                  10% 40% 50%
                  Saturated Fat: Sat. Fat 4.455 g
                  Monounsaturated Fat: Mono. Fat 18.528 g
                  Polyunsaturated fat: Poly. Fat 23.137 g
                  Cashew
                  Cashew
                  1
                  20% 60% 20%
                  Saturated Fat: Sat. Fat 7.783 g
                  Monounsaturated Fat: Mono. Fat 23.797 g
                  Polyunsaturated fat: Poly. Fat 7.845 g
                  Contains less Sat. FatSaturated Fat -42.8%
                  Contains more Poly. FatPolyunsaturated fat +194.9%
                  Contains more Mono. FatMonounsaturated Fat +28.4%

                  Carbohydrate type comparison

                  Carbohydrate type breakdown side-by-side comparison
                  100%
                  Starch: 0 g
                  Sucrose: 2.5 g
                  Glucose: 0 g
                  Fructose: 0 g
                  Lactose: 0 g
                  Maltose: 0 g
                  Galactose: 0 g
                  Cashew
                  Cashew
                  4
                  80% 20%
                  Starch: 23.49 g
                  Sucrose: 5.81 g
                  Glucose: 0.05 g
                  Fructose: 0.05 g
                  Lactose: 0 g
                  Maltose: 0 g
                  Galactose: 0 g
                  Contains more StarchStarch +∞%
                  Contains more SucroseSucrose +132.4%
                  Contains more GlucoseGlucose +∞%
                  Contains more FructoseFructose +∞%
                  ~equal in Lactose ~0g
                  ~equal in Maltose ~0g
                  ~equal in Galactose ~0g

                  Comparison summary table

                  Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
                  Sunflower seeds Cashew
                  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 Sunflower seeds Cashew Opinion
                  Calories 584kcal 553kcal Sunflower seeds
                  Protein 20.78g 18.22g Sunflower seeds
                  Fats 51.46g 43.85g Sunflower seeds
                  Vitamin C 1.4mg 0.5mg Sunflower seeds
                  Net carbs 11.4g 26.89g Cashew
                  Carbs 20g 30.19g Cashew
                  Magnesium 325mg 292mg Sunflower seeds
                  Calcium 78mg 37mg Sunflower seeds
                  Potassium 645mg 660mg Cashew
                  Iron 5.25mg 6.68mg Cashew
                  Sugar 2.62g 5.91g Sunflower seeds
                  Fiber 8.6g 3.3g Sunflower seeds
                  Copper 1.8mg 2.195mg Cashew
                  Zinc 5mg 5.78mg Cashew
                  Starch 23.49g Cashew
                  Phosphorus 660mg 593mg Sunflower seeds
                  Sodium 9mg 12mg Sunflower seeds
                  Vitamin A 50IU 0IU Sunflower seeds
                  Vitamin A 3µg 0µg Sunflower seeds
                  Vitamin E 35.17mg 0.9mg Sunflower seeds
                  Manganese 1.95mg 1.655mg Sunflower seeds
                  Selenium 53µg 19.9µg Sunflower seeds
                  Vitamin B1 1.48mg 0.423mg Sunflower seeds
                  Vitamin B2 0.355mg 0.058mg Sunflower seeds
                  Vitamin B3 8.335mg 1.062mg Sunflower seeds
                  Vitamin B5 1.13mg 0.864mg Sunflower seeds
                  Vitamin B6 1.345mg 0.417mg Sunflower seeds
                  Vitamin K 0µg 34.1µg Cashew
                  Folate 227µg 25µg Sunflower seeds
                  Choline 55.1mg Sunflower seeds
                  Saturated Fat 4.455g 7.783g Sunflower seeds
                  Monounsaturated Fat 18.528g 23.797g Cashew
                  Polyunsaturated fat 23.137g 7.845g Sunflower seeds
                  Tryptophan 0.348mg 0.287mg Sunflower seeds
                  Threonine 0.928mg 0.688mg Sunflower seeds
                  Isoleucine 1.139mg 0.789mg Sunflower seeds
                  Leucine 1.659mg 1.472mg Sunflower seeds
                  Lysine 0.937mg 0.928mg Sunflower seeds
                  Methionine 0.494mg 0.362mg Sunflower seeds
                  Phenylalanine 1.169mg 0.951mg Sunflower seeds
                  Valine 1.315mg 1.094mg Sunflower seeds
                  Histidine 0.632mg 0.456mg Sunflower seeds
                  Fructose 0.05g Cashew
                  Omega-3 - EPA 0.014g 0g Sunflower seeds

                  Which food is preferable for your diet?

                  ok
                  ok
                  is better in case of low diet
                  Sunflower seeds Cashew
                  Low Calories diet ok
                  Low Fats diet ok
                  Low Carbs diet ok
                  Low Glycemic Index diet ok

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                  Vitamins & Minerals Daily Need Coverage Score

                  The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
                  Vitamins Daily Need Coverage Score
                  146%
                  Sunflower seeds
                  32%
                  Cashew
                  Minerals Daily Need Coverage Score
                  207%
                  Sunflower seeds
                  200%
                  Cashew

                  Comparison summary

                  Which food is lower in Sugar?
                  Sunflower seeds
                  Sunflower seeds is lower in Sugar (difference - 3.29g)
                  Which food contains less Sodium?
                  Sunflower seeds
                  Sunflower seeds contains less Sodium (difference - 3mg)
                  Which food is lower in Saturated Fat?
                  Sunflower seeds
                  Sunflower seeds is lower in Saturated Fat (difference - 3.328g)
                  Which food is lower in glycemic index?
                  Sunflower seeds
                  Sunflower seeds is lower in glycemic index (difference - 5)
                  Which food is cheaper?
                  Sunflower seeds
                  Sunflower seeds is cheaper (difference - $0.9)
                  Which food is richer in vitamins?
                  Sunflower seeds
                  Sunflower seeds 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

                  All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

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