Sunflower Seeds vs Cashew Nuts: Calories & Nutrition Showdown


Sunflower vs Cashew nuts
Nutrition Facts
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Sunflower vs Cashew Nuts 100g Compare
per 100g | Sunflower Seeds | Cashew nuts |
---|---|---|
Calories | 584 | 553 |
Carbohydrates | 20 g | 30.19 g |
Fat | 51.46 g | 43.85 g |
Dietary fiber | 8.6 g | 3.3 g |
Protein | 20.78 g | 18.22 g |
Calcium | 78 mg | 37 mg |
Iron | 5.25 mg | 6.68 mg |
Magnessium | 325 mg | 292 mg |
Potassium | 645 mg | 660 mg |
Sodium | 9 mg | 12 mg |
Vitaminium B1 (Thiamine) | 1.48 mg | 0.423 mg |
Vitaminium B2 (riboflavin) | 0.355 mg | 0.058 mg |
Vitaminium B3 (Niacin) | 8.335 mg | 1.062 mg |
Vitaminium B5 | 1.13 mg | 0.864 mg |
Vitaminium B6 | 1.345 mg | 0.417 mg |
Vitaminium B9 (Folic acid) | 227 mg | 0.025 mg |
Vitaminium C | 1.4 mg | 0.5 mg |
Vitaminium E | 35.17 mg | 0.9 mg |
A Delightful Journey into the World of Sunflower Seeds and Cashew Nuts
When it comes to snacking, the choices are endless. However, sunflower seeds and cashew nuts stand out not just for their taste but also for their nutritional benefits and fascinating backgrounds. These tiny but mighty snacks pack a punch in terms of health benefits, making them a favorite among health enthusiasts and casual snackers alike.
Unwrapping the Sunflower Seed's Journey
Did you know that sunflower seeds come from the beautiful sunflower, which can grow up to 12 feet tall? These seeds are encased in tear-dropped shaped shells and are known for their nutty flavor and firm but tender texture. Beyond their culinary uses, sunflower seeds are a symbol of happiness and vitality in many cultures, making them a popular gift and garden plant.
The Cashew Nut's Fascinating Story
Cashew nuts are unique because they grow outside the fruit, known as the cashew apple. The cashew nut itself is encased in a hard shell with a potent skin irritant, which is why they are always sold shelled. Originating from Brazil, cashews have traveled across the globe and are cherished for their sweet, buttery flavor and a myriad of health benefits.
Comparing the Titans: Nutrition and Health Benefits
Both sunflower seeds and cashew nuts are nutritional powerhouses, but they have their own unique profiles. With 584 calories per 100 grams, sunflower seeds are slightly higher in energy than cashew nuts, which have 553 calories. Sunflower seeds are also a bit higher in protein and fat but boast an impressive fiber content of 8.6g, making them an excellent choice for digestive health.
When it comes to micronutrients, both snacks offer a wealth of benefits. Sunflower seeds are a fantastic source of vitamin E, magnesium, and phosphorus, providing 35.17mg, 325mg, and 660mg respectively per 100 grams. These nutrients play crucial roles in maintaining healthy skin, bones, and energy levels. Cashew nuts, on the other hand, are rich in iron, magnesium, and a slightly higher potassium content, making them great for blood health and muscle function.
Interestingly, sunflower seeds outshine cashews in the vitamin B complex department, particularly in folate (vitamin B9), which is essential for DNA synthesis and repair. Cashew nuts, however, provide a significant amount of vitamin K, essential for blood clotting and bone health, with 34.1µg per 100 grams.
Which Should You Choose?
The choice between sunflower seeds and cashew nuts ultimately depends on your taste preferences and nutritional needs. If you're looking for a snack rich in fiber and vitamin E, sunflower seeds are your go-to. Meanwhile, cashew nuts are an excellent choice for those needing a boost in iron and vitamin K.
However, why choose? Both sunflower seeds and cashew nuts can be delightful and healthy additions to your diet. Incorporating them into meals or enjoying them as snacks can provide you with a broad spectrum of nutrients and health benefits. Remember, moderation is key, as both are high in calories and fats.
In conclusion, sunflower seeds and cashew nuts are more than just snacks. They are packed with nutrients that can contribute to a healthy lifestyle. Whether you're munching on them during a movie night or sprinkling them over your morning oatmeal, these tiny delights are sure to provide both flavor and nutrition.
Sunflower Seeds 100g
584kcalCalories source
- 13% CARBS.
- 13% PROTEIN
- 74% FAT
Cashew nuts 100g
553kcalCalories source
- 21% CARBS
- 12% PROTEIN
- 67% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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