Nuts Cashew Nuts (Raw)vsSunflower Seeds
Nuts Cashew Nuts (Raw) has 553 calories and 18g protein per 100g. Sunflower Seeds has 584 calories and 21g protein per 100g Sunflower Seeds has more protein, Nuts Cashew Nuts (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Cashew Nuts (Raw) vs Sunflower Seeds
Sunflower Seeds will keep you satisfied longer with 8.6g fiber, 20.8g protein, 51.5g fat — fat and protein slow digestion while fiber adds bulk.
Nuts Cashew Nuts (Raw) with 30.2g of carbs per 100g provides fast-acting energy — great before a workout.
Sunflower Seeds is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Sunflower Seeds provides 78mg of calcium per 100g — a much better source for bone health.
Nuts Cashew Nuts (Raw) has 6.7mg of iron per 100g — important for energy and preventing anemia.
Sunflower Seeds edges ahead overall with more fiber, more protein, less sugar, less saturated fat — the more nutritious option for everyday eating.
⚠️Things to Watch
Nuts Cashew Nuts (Raw)
High in saturated fat with 7.78g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 553 kcal per 100g, so portion size matters.
Sunflower Seeds
High in saturated fat with 4.46g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 584 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Cashew Nuts | Seeds Sunflower Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 553kcal28% | 584kcal29% | <0.1kcal |
| Protein | 18g36% | 21g42% | <0.1g |
| Total Fat | 44g56% | 52g66% | <0.1g |
| Saturated Fat | 7.8g39% | 4.5g22% | +3.3g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 30g11% | 20g7% | +10g |
| Dietary Fiber | 3.3g12% | 8.6g31% | <0.1g |
| Sugars | 5.9g | 2.6g | +3.3g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 3.0mcg0% | <0.1mcg |
| Vitamin C | 0.50mg1% | 1.4mg2% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.90mg6% | 35mg235% | <0.1mg |
| Vitamin K | 34mcg28% | 0mcg0% | +34mcg |
| Vitamin B6 | 0.42mg25% | 1.3mg79% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 25mcg6% | 227mcg57% | <0.1mcg |
| Thiamin (B1) | 0.42mg35% | 1.5mg123% | <0.1mg |
| Riboflavin (B2) | <0.1mg4% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 1.1mg7% | 8.3mg52% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 9.0mg0% | +3.0mg |
| Calcium | 37mg3% | 78mg6% | <0.1mg |
| Iron | 6.7mg37% | 5.3mg29% | +1.4mg |
| Potassium | 660mg14% | 645mg14% | +15mg |
| Phosphorus | 593mg47% | 660mg53% | <0.1mg |
| Magnesium | 292mg70% | 325mg77% | <0.1mg |
| Zinc | 5.8mg53% | 5.0mg45% | +0.78mg |
| Copper | 2.2mg244% | 1.8mg200% | +0.40mg |
| Manganese | 1.7mg72% | 1.9mg85% | <0.1mg |
| Selenium | 20mcg36% | 53mcg96% | <0.1mcg |
🔬Nutritional Analysis
Calories: Nuts Cashew Nuts (Raw) is moderately lower in calories than Sunflower Seeds, containing 553 kcal compared to 584 kcal per 100g (6% fewer calories).
Protein: Sunflower Seeds provides more protein with 20.8g versus 18.2g per 100g. In terms of protein-to-calorie efficiency, Sunflower Seeds offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Nuts Cashew Nuts (Raw) has 43.8g and Sunflower Seeds has 51.5g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Sunflower Seeds: 3mcg vs 0mcg), Vitamin K (Nuts Cashew Nuts (Raw): 34.1mcg vs 0mcg), Vitamin E (Sunflower Seeds: 35.2mg vs 0.9mg).
Key Minerals: Notable mineral differences include Selenium (Sunflower Seeds: 53mcg vs 19.9mcg), Calcium (Sunflower Seeds: 78mg vs 37mg), Sodium (Nuts Cashew Nuts (Raw): 12mg vs 9mg).
Diet Suitability: Sunflower Seeds fits a high-protein diet. Both fit a low-sodium diet. Sunflower Seeds fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Cashew Nuts (Raw) or Sunflower Seeds?
- Sunflower Seeds has more protein with 20.8g per 100g compared to 18.2g for Nuts Cashew Nuts (Raw).
- Which is lower in calories, Nuts Cashew Nuts (Raw) or Sunflower Seeds?
- Nuts Cashew Nuts (Raw) is lower in calories with 553 kcal per 100g versus 584 kcal.
- Is Nuts Cashew Nuts (Raw) or Sunflower Seeds healthier?
- It depends on your goals. Nuts Cashew Nuts (Raw) has 553 calories and 18.2g protein per 100g, while Sunflower Seeds has 584 calories and 20.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Cashew Nuts (Raw) or Sunflower Seeds?
- Nuts Cashew Nuts (Raw) is leaner with 43.8g of fat per 100g compared to 51.5g.
- Which has more fiber, Nuts Cashew Nuts (Raw) or Sunflower Seeds?
- Sunflower Seeds has more fiber with 8.6g per 100g compared to 3.3g.