Quick Summary
When to Choose Cashews (Raw, Unsalted)
Cashews (Raw, Unsalted) and Sunflower Seeds (Kernels) have a broadly similar nutrient profile, so choose Cashews (Raw, Unsalted) based on taste, texture, cost or what you have to hand.
When to Choose Sunflower Seeds (Kernels)
Choose Sunflower Seeds (Kernels) for more fiber (8.6g vs 3.2g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Cashews (Raw, Unsalted) | Sunflower Seeds (Kernels) | Winner |
|---|---|---|---|
| Calories | 560.7 | 585.7 | 🏆 Cashews (Raw, Unsalted) |
| Protein | 18.6g | 19.6g | 🏆 Sunflower Seeds (Kernels) |
| Carbohydrates | 30.7g | 21.4g | |
| Fiber | 3.2g | 8.6g | 🏆 Sunflower Seeds (Kernels) |
| Total Fat | 44.3g | 50g |
Key Vitamins & Minerals
Magnesium
Health Benefits Comparison
Cashews (Raw, Unsalted) Benefits
- Exceptionally high in copper (67% DV) for iron metabolism
- Rich in magnesium (20% DV) for 300+ enzymatic reactions
- Good source of zinc (15% DV) for immunity
- Provides iron (11% DV) rare in plant foods
- Heart-healthy monounsaturated fats
Sunflower Seeds (Kernels) Benefits
- Exceptional vitamin E for antioxidant protection
- High selenium for thyroid function
- Phytosterols help lower cholesterol
- Magnesium supports bone and heart health
Practical Considerations
💰 Cost
Cashews (Raw, Unsalted): Moderate
Sunflower Seeds (Kernels): Moderate
🕒 Preparation
Cashews (Raw, Unsalted): Easy
Sunflower Seeds (Kernels): Easy
📦 Storage
Cashews (Raw, Unsalted): Refrigerate
Sunflower Seeds (Kernels): Refrigerate
🍽️ Versatility
Cashews (Raw, Unsalted): Very versatile
Sunflower Seeds (Kernels): Very versatile
The Bottom Line
Both Cashews (Raw, Unsalted) and Sunflower Seeds (Kernels) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Cashews (Raw, Unsalted) if: Cashews (Raw, Unsalted) and Sunflower Seeds (Kernels) have a broadly similar nutrient profile, so choose Cashews (Raw, Unsalted) based on taste, texture, cost or what you have to hand.
Choose Sunflower Seeds (Kernels) if: Choose Sunflower Seeds (Kernels) for more fiber (8.6g vs 3.2g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Cashews (Raw, Unsalted) and Sunflower Seeds (Kernels) in Nutrivio
Compare how Cashews (Raw, Unsalted) and Sunflower Seeds (Kernels) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
