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
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