Cashews vs Sunflower Seeds: Which Is Better?

Cashews and sunflower seeds belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on cashews and sunflower seeds and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.

Cashews

Cashews (Anacardium occidentale) is a type of nut that is native to South America.

These nuts have a sweet and buttery flavor and are often used in a variety of dishes, including sweet and savory recipes.

Cashews are a good source of nutrients, including protein, fiber, vitamins, and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate cashews into your diet. They can be eaten raw or roasted and are often used in dishes as a creamy and flavorful addition.

Cashews are a common ingredient in vegan and vegetarian dishes, as they can be used to create a creamy texture when blended or soaked.

They can also be ground into flour or used to make cashew butter.

Cashews are widely available and can be found in many forms, including whole, chopped, and ground into flour.

They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, cashews are a great choice.

They are delicious and nutritious and can be easily incorporated into many dishes.

Cashews are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin K.

They also contain a good amount of Vitamin B5 (Pantothenic acid) and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B9 (Folate), and Vitamin E.

Sunflower Seeds

Sunflower seeds (Helianthus annuus) are the seeds of the sunflower plant, which is native to North America and is now grown in many parts of the world.

These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, cereals, and granolas.

Sunflower seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate sunflower seeds into your diet.

They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.

Sunflower seeds are also available in a variety of forms, including whole, chopped, and ground into flour.

Sunflower seeds are widely available and can be found at most grocery stores.

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving sunflower seeds a try.

They are flavorful, versatile, and have a variety of health benefits.

Sunflower Seeds are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E.

They also contain a good amount of Vitamin B5 (Pantothenic acid).

Cashews vs Sunflower Seeds Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing cashews vs sunflower seeds.

This comparison will start by comparing the caloric value of cashews and sunflower seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

Cashews vs Sunflower Seeds Calories

Nuts and seeds are generally high in calories; the same goes for cashews and sunflower seeds, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing cashews vs sunflower seeds for weight loss, cashews are slightly lower in calories, with 155 calories per serving, compared to 171 calories per serving of sunflower seeds.

However, both cashews and sunflower seeds can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Cashews vs Sunflower Seeds Protein

Nuts and seeds, including cashews and sunflower seeds, are an important source of plant-based protein.

Sunflower Seeds offer around 14% more protein than cashews.

Sunflower Seeds have 21 grams of protein per 100 grams (or 5.9g per serving), while cashews have 18.2 grams of protein per 100 grams (or 5.1g per serving).

Cashews vs Sunflower Seeds Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in cashews and sunflower seeds.

The total amount of carbohydrates is around 43% higher in cashews than in sunflower seeds. They have 30.2 grams per 100 grams, compared to 17.1 grams in sunflower seeds.

There’s less sugar in sunflower seeds than in cashews, 100% precisely.

One handful of sunflower seeds (28 grams) contains 0 grams of sugar, while the same amount of cashews contains 1.7 grams.

Lastly, let’s take a look at the dietary fiber in cashews and sunflower seeds.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 2.9 grams of fiber per portion, sunflower seeds are a better source of fiber than cashews which offer 0.9 grams per portion.

Cashews vs Sunflower Seeds Fats

Like the other nuts and seeds, fats in cashews and sunflower seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in cashews and sunflower seeds:

• Cashews: 43.8 grams per 100 grams
• Sunflower Seeds: 56.1 per 100 grams

Speaking of saturated fats, sunflower seeds are 31% lower in saturated fats.

Sunflower Seeds and cashews contain 5.4 grams and 7.8 grams of saturated fat per 100 grams, respectively.

Cashews vs Sunflower Seeds Vitamins Content

This section will discuss the vitamin content of cashews and sunflower seeds.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Cashews have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

However, sunflower seeds have a higher amount of vitamin C, vitamin B5 (Pantothenic acid), and vitamin K.

Cashews and sunflower seeds contain the same amount of vitamin A, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins cashews and sunflower seeds contain side by side, so you can easily compare them.

Cashews vs Sunflower Seeds Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the cashews and sunflower seeds comparison focuses on their mineral content.

Cashews are a better source of calcium, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than sunflower seeds.

On the other hand, sunflower seeds have a higher amount of copper, and iron.

Cashews and sunflower seeds contain the same amount of fluoride.

Check out the table below to learn how cashews and sunflower seeds compare when it comes to mineral contents.

The Final Word

Cashews and sunflower seeds are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both cashews and sunflower seeds are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.