Cashews vs Sunflower Seeds
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Cashews
per 100g
Nuts & SeedsSunflower Seeds
per 100g
Nutrition Comparison
| Per 100g | Cashews | Sunflower Seeds |
|---|---|---|
| Calories | 553kcal | 584kcal |
| Protein | 18.2g | 20.8g |
| Carbs | 30.2g | 20g |
| Fat | 43.9g | 51.5g |
| Fiber | 3.3g | 8.6g |
| Sugar | 5.9g | 2.6g |
| Sodium | 12mg | 9mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Cashews has 31 fewer calories per 100g than Sunflower Seeds (6% less).
- Sunflower Seeds delivers more protein (20.8g vs 18.2g per 100g).
- Sunflower Seeds has more fiber (8.6g vs 3.3g).
- Cashews contains less fat (43.9g vs 51.5g).
- Sunflower Seeds has less sugar (2.6g vs 5.9g).
Cashews
Cashews are slightly lower in fat and higher in carbs than most tree nuts, giving them a creamier texture. They are excellent sources of copper, magnesium, and manganese, and supply mostly heart-friendly mono-unsaturated fat. Roasted-and-salted versions can quickly push sodium high.
View Cashews nutrition →Sunflower Seeds
Sunflower seeds are an outstanding source of vitamin E (a single ounce covers much of the day's need), plus magnesium, selenium and plant protein. They are a common nut-free alternative for spreads and toppings.
View Sunflower Seeds nutrition →Track Cashews & Sunflower Seeds in Kairo
Just photograph it. Kairo's AI reads the portion and the nutrition. Three seconds later the calories and macros are in your log, no typing.
Get Kairo on the App Store