Sunflower Seeds vs Cashew Nuts: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

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Marcin PiotrowiczMarcin Piotrowicz
Sunflower Seeds - calories, kcal, weight, nutrition
Cashew nuts - calories, kcal, weight, nutrition
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Fact 1: There is More Calories in Sunflower

At first glance, you can see that in sunflower is just a little more calories than in cashew nuts.

Sunflower has 584 kcal per 100g and cashew nuts 553 kcal per 100g so it is pretty easy to calculate that the difference is about 6%.

In sunflower and in cashew nuts most calories came from fat.

See tables below to compare sunflower with cashew nuts in details.

Fact 2: Sunflower And Cashew nuts Nutrition Difference

Cashew nuts vs Sunflower: Vitamins and Minerals Comparison

per 100gSunflower SeedsCashew nuts
Calories584 553
Carbohydrates20 g30.19 g
Fat51.46 g43.85 g
Dietary fiber8.6 g3.3 g
Protein20.78 g18.22 g
Calcium78 mg37 mg
Iron5.25 mg6.68 mg
Magnessium325 mg292 mg
Phosphorus660 mg593 mg
Potassium645 mg660 mg
Sodium9 mg12 mg
Zink5 mg5.78 mg
Vitaminium B1 (Thiamine)1.48 mg0.423 mg
Vitaminium B2 (riboflavin)0.355 mg0.058 mg
Vitaminium B3 (Niacin)8.335 mg1.062 mg
Vitaminium B51.13 mg0.864 mg
Vitaminium B61.345 mg0.417 mg
Vitaminium B9 (Folic acid)227 mg25 mg
Vitaminium C1.4 mg0.5 mg
Vitaminium E35.17 mg5.31 mg

More protein in sunflower

It is aslo easy to see see that in sunflower is more protein than in cashew nuts.

There is 18.22g per 100g of cashew nuts and 20.78g per 100g of sunflower so using simple math we can see that difference is about 14%.

Less carbohydrates in sunflower

In sunflower is less carbohydrates than in cashew nuts.

There is 30.19g/100g of carbohydrates in cashew nuts and 20g/100g in sunflower so let me do the math for you again - difference is about 51%.

More fat in sunflower

In sunflower is more fats than in cashew nuts.

The tables above show us that there is 43.85g/100g of fats in cashew nuts and 51.46g/100g in sunflower. In this case difference is about 17%.

Sunflower Seeds

584kcal
  • Calories584
  • Carbohydrates20 g
  • Fat51.46 g
  • Dietary fiber8.6 g
  • Protein20.78 g
Sunflower Seeds calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 13% CARBS.
  • 13% PROTEIN
  • 74% FAT

Cashew nuts

553kcal
  • Calories553
  • Carbohydrates30.19 g
  • Fat43.85 g
  • Dietary fiber3.3 g
  • Protein18.22 g
Cashew nuts calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 21% CARBS
  • 12% PROTEIN
  • 67% FAT

Vitamins: cashew nuts vs sunflower

Minerals: sunflower vs cashew nuts

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy eating and living style promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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