Sunflower Seeds vs Cashew Nuts: Calories & Nutrition Showdown



Sunflower Seeds - calories, kcal, weight, nutrition
Sunflower Seeds - calories, kcal, weight, nutrition

Sunflower vs Cashew nuts
Nutrition Facts

Sunflower
Serving size:
  change
handful (35g)tablespoon (15g)cup (120g)half cup (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Cashew Nuts
Serving size:
  change
handful (35g)tablespoon (10g)cup (137g)half cup (68.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Sunflower vs Cashew Nuts 100g Compare


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
Potassium645 mg660 mg
Sodium9 mg12 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 mg0.025 mg
Vitaminium C1.4 mg0.5 mg
Vitaminium E35.17 mg0.9 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

584kcal

Calories source

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

Cashew nuts 100g

553kcal

Calories source

  • 21% CARBS
  • 12% PROTEIN
  • 67% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle 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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