Cashew vs. Sunflower seeds — In-Depth Nutrition Comparison
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Summary of differences between cashew and sunflower seeds
- Cashew has more copper and vitamin K; however, sunflower seeds are higher in vitamin E, vitamin B1, vitamin B6, selenium, folate, vitamin B3, vitamin B2, and fiber.
- Sunflower seeds cover your daily need for 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
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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 IronIron | +27.2% |
| Contains more CopperCopper | +21.9% |
| Contains more ZincZinc | +15.6% |
| 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% |
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 KVitamin K | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 0.9mg | 35.17mg | 228% |
| Polyunsaturated fat | 7.845g | 23.137g | 102% |
| Vitamin B1 | 0.423mg | 1.48mg | 88% |
| Vitamin B6 | 0.417mg | 1.345mg | 71% |
| Selenium | 19.9µg | 53µg | 60% |
| Folate | 25µg | 227µg | 51% |
| Vitamin B3 | 1.062mg | 8.335mg | 45% |
| Copper | 2.195mg | 1.8mg | 44% |
| Vitamin K | 34.1µg | 0µg | 28% |
| Vitamin B2 | 0.058mg | 0.355mg | 23% |
| Fiber | 3.3g | 8.6g | 21% |
| Iron | 6.68mg | 5.25mg | 18% |
| Saturated fat | 7.783g | 4.455g | 15% |
| Manganese | 1.655mg | 1.95mg | 13% |
| Monounsaturated fat | 23.797g | 18.528g | 13% |
| Fats | 43.85g | 51.46g | 12% |
| Starch | 23.49g | 10% | |
| Phosphorus | 593mg | 660mg | 10% |
| Choline | 55.1mg | 10% | |
| Magnesium | 292mg | 325mg | 8% |
| Zinc | 5.78mg | 5mg | 7% |
| Protein | 18.22g | 20.78g | 5% |
| Vitamin B5 | 0.864mg | 1.13mg | 5% |
| Calcium | 37mg | 78mg | 4% |
| Carbs | 30.19g | 20g | 3% |
| Calories | 553kcal | 584kcal | 2% |
| Vitamin C | 0.5mg | 1.4mg | 1% |
| Protein per 100 calories | 3.3g | 3.6g | N/A |
| Calories per 10 g protein | 304kcal | 281kcal | N/A |
| Weight per 100 calories | 18g | 17g | N/A |
| Unsaturated / Saturated Fat ratio | 4.1 | 9.4 | N/A |
| Net carbs | 26.89g | 11.4g | N/A |
| Potassium | 660mg | 645mg | 0% |
| Sugar | 5.91g | 2.62g | N/A |
| Sodium | 12mg | 9mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.287mg | 0.348mg | 0% |
| Threonine | 0.688mg | 0.928mg | 0% |
| Isoleucine | 0.789mg | 1.139mg | 0% |
| Leucine | 1.472mg | 1.659mg | 0% |
| Lysine | 0.928mg | 0.937mg | 0% |
| Methionine | 0.362mg | 0.494mg | 0% |
| Phenylalanine | 0.951mg | 1.169mg | 0% |
| Valine | 1.094mg | 1.315mg | 0% |
| Histidine | 0.456mg | 0.632mg | 0% |
| Fructose | 0.05g | 0% | |
| Omega-3 - EPA | 0g | 0.014g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more CarbsCarbs | +51% |
| Contains more ProteinProtein | +14.1% |
| Contains more FatsFats | +17.4% |
| Contains more OtherOther | +19.3% |
~equal in
Water
~4.73g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.783 g
Monounsaturated fat:
Mono. Fat
23.797 g
Polyunsaturated fat:
Poly. Fat
7.845 g
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains more Mono. FatMonounsaturated fat | +28.4% |
| Contains less Sat. FatSaturated fat | -42.8% |
| Contains more Poly. FatPolyunsaturated fat | +194.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 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
