Sunflower Seeds vs Cashews
Complete nutrition comparison per 100g serving
Which is Healthier?
Sunflower Seeds is generally healthier
Sunflower Seeds comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more fiber (8.6g vs 3.3g), less sugar (2.6g vs 5.9g), less sodium (9mg vs 10mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Cashews
553 kcal
More Protein
Cashews
18g
More Fiber
Sunflower Seeds
8.6g
Less Sugar
Sunflower Seeds
2.6g
Visual Comparison
Caloriesper 100g
Sunflower Seeds
584
Cashews
553
Proteinper 100g
Sunflower Seeds
9g
Cashews
18g
Carbohydratesper 100g
Sunflower Seeds
20g
Cashews
30g
Fatper 100g
Sunflower Seeds
51g
Cashews
44g
Side-by-Side Nutrition Table
| Nutrient | Sunflower Seeds | Cashews | Difference |
|---|---|---|---|
| Calories | 584kcal | 553kcal✓ | +31.0kcal |
| Protein | 9g | 18g✓ | -9.0g |
| Carbohydrates | 20g✓ | 30g | -10.0g |
| Fat | 51g | 44g✓ | +7.0g |
| Fiber | 8.6g✓ | 3.3g | +5.3g |
| Sugar | 2.6g✓ | 5.9g | -3.3g |
| Sodium | 9mg✓ | 10mg | -1.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Sunflower Seeds
Per 100g:584 calories
Per cup (150g):876 calories
Per serving (85g):496 calories
Cashews
Per 100g:553 calories
Per cup (150g):830 calories
Per serving (85g):470 calories
Diet Compatibility
Sunflower Seeds
VeganVegetarianPaleoLow-Sodium
Cashews
High-ProteinVeganVegetarianPaleoLow-Sodium
When to Choose Sunflower Seeds
- ✓More fiber (8.6g vs 3.3g)
- ✓Lower in carbs (20g vs 30g)
- ✓Less sugar (2.6g vs 5.9g)
- ✓Lower sodium (9mg vs 10mg)
Common Uses
SnackingToppingsTrail mixBaking
When to Choose Cashews
- ✓Lower in calories (553 vs 584)
- ✓Higher in protein (18g vs 9g)
Common Uses
SnackingToppingsTrail mixBaking