Sunflower seeds vs. Cashew — In-Depth Nutrition Comparison
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Summary of differences between sunflower seeds and cashew
- Sunflower seeds have more vitamin E, vitamin B1, vitamin B6, selenium, folate, vitamin B3, vitamin B2, and fiber; however, cashew is higher in copper and vitamin K.
- Sunflower seeds cover your daily need for vitamin E, 228% more than cashew.
- Sunflower seeds have 9 times more folate than cashew. While sunflower seeds have 227µg of folate, cashew has only 25µg.
These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Nuts, cashew nuts, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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 Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 0.9mg | 228% |
| Polyunsaturated fat | 23.137g | 7.845g | 102% |
| Vitamin B1 | 1.48mg | 0.423mg | 88% |
| Vitamin B6 | 1.345mg | 0.417mg | 71% |
| Selenium | 53µg | 19.9µg | 60% |
| Folate | 227µg | 25µg | 51% |
| Vitamin B3 | 8.335mg | 1.062mg | 45% |
| Copper | 1.8mg | 2.195mg | 44% |
| Vitamin K | 0µg | 34.1µg | 28% |
| Vitamin B2 | 0.355mg | 0.058mg | 23% |
| Fiber | 8.6g | 3.3g | 21% |
| Iron | 5.25mg | 6.68mg | 18% |
| Saturated fat | 4.455g | 7.783g | 15% |
| Manganese | 1.95mg | 1.655mg | 13% |
| Monounsaturated fat | 18.528g | 23.797g | 13% |
| Fats | 51.46g | 43.85g | 12% |
| Starch | 23.49g | 10% | |
| Phosphorus | 660mg | 593mg | 10% |
| Choline | 55.1mg | 10% | |
| Magnesium | 325mg | 292mg | 8% |
| Zinc | 5mg | 5.78mg | 7% |
| Protein | 20.78g | 18.22g | 5% |
| Vitamin B5 | 1.13mg | 0.864mg | 5% |
| Calcium | 78mg | 37mg | 4% |
| Carbs | 20g | 30.19g | 3% |
| Calories | 584kcal | 553kcal | 2% |
| Vitamin C | 1.4mg | 0.5mg | 1% |
| Protein per 100 calories | 3.6g | 3.3g | N/A |
| Calories per 10 g protein | 281kcal | 304kcal | N/A |
| Weight per 100 calories | 17g | 18g | N/A |
| Unsaturated / Saturated Fat ratio | 9.4 | 4.1 | N/A |
| Net carbs | 11.4g | 26.89g | N/A |
| Potassium | 645mg | 660mg | 0% |
| Sugar | 2.62g | 5.91g | N/A |
| Sodium | 9mg | 12mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.348mg | 0.287mg | 0% |
| Threonine | 0.928mg | 0.688mg | 0% |
| Isoleucine | 1.139mg | 0.789mg | 0% |
| Leucine | 1.659mg | 1.472mg | 0% |
| Lysine | 0.937mg | 0.928mg | 0% |
| Methionine | 0.494mg | 0.362mg | 0% |
| Phenylalanine | 1.169mg | 0.951mg | 0% |
| Valine | 1.315mg | 1.094mg | 0% |
| Histidine | 0.632mg | 0.456mg | 0% |
| Fructose | 0.05g | 0% | |
| Omega-3 - EPA | 0.014g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
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
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
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
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
