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Cashew nut vs Sunflower seeds: nutrition comparison

Per 100 g: 619 kcal for Cashew nut, versus 621 kcal for Sunflower seeds, a difference of 2 kcal. The full breakdown, nutrient by nutrient, from the FSVO database V7.1.

Cashew nut

Nuts, seeds and oleaginous fruit100 g

Protein21.5 g 21.5 g

Fat48.1 g 48.1 g

Vitamin D0 µg 0 µg

Omega-30.1 g 0.1 g

Energy619 kcal 619 kcal

Protein−3.6 g

Fat−6.4 g

Vitamin Dequal

Omega-3+0.1 g

Energy−2 kcal

Sunflower seeds

Nuts, seeds and oleaginous fruit100 g

Protein25.1 g 25.1 g

Fat54.5 g 54.5 g

Vitamin D0 µg 0 µg

Omega-30 g 0 g

Energy621 kcal 621 kcal

Highest folate content

Sunflower seeds contains 182 µg more folate per 100 g.

Highest polyunsaturated content

Sunflower seeds contains 14.8 g more polyunsaturated per 100 g.

Highest phosphorus content

Sunflower seeds contains 130 mg more phosphorus per 100 g.

Full comparison, nutrient by nutrient

Per 100 g. In green: the higher of the two contents. “n/a”: not available in the source.

Per 100 g	Cashew nut	Sunflower seeds
Macronutrients
Energy	619 kcal	621 kcal
Protein	21.5 g	25.1 g
Fat	48.1 g	54.5 g
of which saturated fat	8.2 g	5.4 g
of which polyunsaturated	8.7 g	23.5 g
of which omega-3	0.1 g	0 g
Carbohydrates	23.2 g	3.6 g
of which sugars	3.1 g	3.4 g
Dietary fibre	3.6 g	8 g
Water	4.6 g	4.8 g
Alcohol	0 g	0 g
Minerals
Calcium	40 mg	86 mg
Iron	5.9 mg	5 mg
Magnesium	270 mg	330 mg
Phosphorus	540 mg	670 mg
Potassium	660 mg	750 mg
Sodium	9 mg	4 mg
Zinc	4 mg	5.8 mg
Vitamins
Vitamin D	0 µg	0 µg
Vitamin B12	0 µg	0 µg
Vitamin C	1 mg	1 mg
Folate	46 µg	227 µg

Cashew nut vs Sunflower seeds: nutrition comparison

Cashew nut

Sunflower seeds

Full comparison, nutrient by nutrient

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