Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashew butter
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashew butter and sunflower seeds:
Both sunflower seeds and cashew butter are high in calories. Sunflower seed has a little more calories (5%) than cashew butter by weight - sunflower seed has 619 calories per 100 grams and cashew butter has 587 calories.
| Cashew Butter | Sunflower Seeds | |
|---|---|---|
| Protein | 11% | 10% |
| Carbohydrates | 18% | 12% |
| Fat | 71% | 77% |
| Alcohol | ~ | ~ |
Sunflower seed has 25% less carbohydrates than cashew butter - sunflower seed has 20.6g of total carbs per 100 grams and cashew butter has 27.6g of carbohydrates.
Sunflower seed is an excellent source of dietary fiber and it has 475% more dietary fiber than cashew butter - sunflower seed has 11.5g of dietary fiber per 100 grams and cashew butter has 2g of dietary fiber.
Both sunflower seeds and cashew butter are high in protein. Sunflower seed is very similar to sunflower seed for protein - sunflower seed has 17.2g of protein per 100 grams and cashew butter has 17.6g of protein.
Both sunflower seeds and cashew butter are high in saturated fat. Cashew butter has 64% more saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and cashew butter has 9.8g of saturated fat.
Sunflower seed has more Vitamin C than cashew butter - sunflower seed has 1.4mg of Vitamin C per 100 grams and cashew butter does not contain significant amounts.
Sunflower seed has more niacin, pantothenic acid, Vitamin B6 and folate. Both cashew butter and sunflower seeds contain significant amounts of thiamin and riboflavin.
| Cashew Butter | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.312 MG | 0.325 MG |
| Riboflavin | 0.187 MG | 0.285 MG |
| Niacin | 1.599 MG | 4.198 MG |
| Pantothenic acid | 1.201 MG | 7.056 MG |
| Vitamin B6 | 0.252 MG | 0.805 MG |
| Folate | 68 UG | 238 UG |
Both sunflower seeds and cashew butter are high in calcium. Sunflower seed has 33% more calcium than cashew butter - sunflower seed has 57mg of calcium per 100 grams and cashew butter has 43mg of calcium.
Both sunflower seeds and cashew butter are high in iron. Sunflower seed has 35% more iron than cashew butter - sunflower seed has 6.8mg of iron per 100 grams and cashew butter has 5mg of iron.
Both sunflower seeds and cashew butter are high in potassium. Cashew butter has 11% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and cashew butter has 546mg of potassium.
For omega-3 fatty acids, cashew butter has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Cashew Butter | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.171 G | 0.079 G |
| Total | 0.171 G | 0.079 G |
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than cashew butter per 100 grams.
| Cashew Butter | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 8.166 G | 37.39 G |
| Total | 8.166 G | 37.39 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cashew Butter (Nuts, cashew butter, plain, without salt added) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Cashew Butter g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
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| MG % |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||