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Sunflower seed vs Cashew - In-Depth Nutrition Comparison

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Summary of differences between Sunflower seed and Cashew

  • Sunflower seed has 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 seed covers your daily need of Vitamin E 228% more than Cashew.
  • Sunflower seed has 9 times more Folate than Cashew. While Sunflower seed has 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

Sunflower seed vs Cashew 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 Calcium +110.8%
Contains more Magnesium +11.3%
Contains more Phosphorus +11.3%
Contains less Sodium -25%
Contains more Iron +27.2%
Contains more Zinc +15.6%
Contains more Copper +21.9%
Equal in Potassium - 660
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Contains more Calcium +110.8%
Contains more Magnesium +11.3%
Contains more Phosphorus +11.3%
Contains less Sodium -25%
Contains more Iron +27.2%
Contains more Zinc +15.6%
Contains more Copper +21.9%
Equal in Potassium - 660

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
:
1
Cashew
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%
Contains more Vitamin K +∞%
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%
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%
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%
Contains more Vitamin K +∞%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Cashew
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
156
Sunflower seed
34
Cashew
Mineral Summary Score
191
Sunflower seed
209
Cashew

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

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. Sunflower seed - 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.