Nuts Cashew Nuts vs Seeds Sunflower Seed Kernels

Every measured nutrient, side by side. Per 100 calories first, since food densities differ.

Key takeaways

Seeds Sunflower Seed Kernels has more protein per 100 calories: 3.36 g against 2.78 g.
Nuts Cashew Nuts leads in 10 micronutrients, including Thiamin (B1), Vitamin K, Iron.
Seeds Sunflower Seed Kernels leads in 25 micronutrients, including Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5).

Nutrient	Nuts Cashew Nuts	Seeds Sunflower Seed Kernels
Calories	100 kcal	100 kcal
Protein	2.78 g	3.36 g
Carbs	5.42 g	4 g
Fat	8.16 g	8.61 g
Vitamins
Thiamin (B1)	0.049 mg	0.036 mg
Riboflavin (B2)	0.036 mg	0.045 mg
Niacin (B3)	0.272 mg	0.951 mg
Pantothenic Acid (B5)	0.182 mg	1.19 mg
Vitamin B6	0.05 mg	0.136 mg
Folate	8.15 µg	40.1 µg
Choline	10.6 mg	9.39 mg
Vitamin C	0.026 mg	0.213 mg
Vitamin E	0.159 mg	5.32 mg
Vitamin K	6.01 µg	0.494 µg
Minerals
Calcium	7.63 mg	13.4 mg
Iron	1.04 mg	0.688 mg
Magnesium	46.2 mg	21.8 mg
Phosphorus	88.5 mg	196 mg
Potassium	104 mg	114 mg
Sodium	2.51 mg	0.511 mg
Zinc	0.949 mg	0.894 mg
Copper	0.369 mg	0.309 mg
Manganese	0.216 mg	0.357 mg
Selenium	2.77 µg	13.4 µg
Carbohydrates
Fiber	0.546 g	1.85 g
Sugar	0.868 g	0.497 g
Starch	1.89 g	0 g
Fructose	0.014 g	0 g
Fats
Polyunsaturated Fat	1.42 g	5.72 g
Monounsaturated Fat	4.61 g	1.5 g
Saturated Fat	1.53 g	1.05 g
Trans Fat	0 g	0.027 g
Omega-3 (ALA)	0 g	0.013 g
Omega-6 (Linoleic Acid)	1.4 g	5.71 g
Amino Acids
Histidine	0.071 g	0.093 g
Isoleucine	0.127 g	0.168 g
Leucine	0.229 g	0.244 g
Lysine	0.145 g	0.138 g
Methionine	0.053 g	0.073 g
Cystine	0.056 g	0.066 g
Phenylalanine	0.145 g	0.172 g
Tyrosine	0.083 g	0.098 g
Threonine	0.106 g	0.137 g
Tryptophan	0.044 g	0.051 g
Valine	0.178 g	0.194 g
Arginine	0.321 g	0.354 g
Alanine	0.128 g	0.165 g
Serine	0.274 g	0.36 g
Proline	0.674 g	0.822 g
Glycine	0.145 g	0.216 g
Aspartic Acid	0.125 g	0.174 g
Glutamic Acid	0.16 g	0.158 g

Nutrient	Nuts Cashew Nuts	Seeds Sunflower Seed Kernels
Calories	577 kcal	587 kcal
Protein	16.1 g	19.7 g
Carbs	31.3 g	23.5 g
Fat	47.1 g	50.6 g
Vitamins
Thiamin (B1)	0.282 mg	0.213 mg
Riboflavin (B2)	0.209 mg	0.263 mg
Niacin (B3)	1.57 mg	5.59 mg
Pantothenic Acid (B5)	1.05 mg	6.99 mg
Vitamin B6	0.29 mg	0.798 mg
Folate	47 µg	236 µg
Choline	61 mg	55.1 mg
Vitamin C	0.15 mg	1.25 mg
Vitamin E	0.92 mg	31.2 mg
Vitamin K	34.7 µg	2.9 µg
Minerals
Calcium	44 mg	78.5 mg
Iron	6.03 mg	4.04 mg
Magnesium	267 mg	128 mg
Phosphorus	511 mg	1,150 mg
Potassium	599 mg	667 mg
Sodium	14.5 mg	3 mg
Zinc	5.48 mg	5.25 mg
Copper	2.13 mg	1.82 mg
Manganese	1.25 mg	2.1 mg
Selenium	16 µg	78.8 µg
Carbohydrates
Fiber	3.15 g	10.9 g
Sugar	5.01 g	2.92 g
Starch	10.9 g	0 g
Fructose	0.08 g	0 g
Fats
Polyunsaturated Fat	8.2 g	33.6 g
Monounsaturated Fat	26.6 g	8.78 g
Saturated Fat	8.82 g	6.15 g
Trans Fat	0 g	0.158 g
Omega-3 (ALA)	0 g	0.076 g
Omega-6 (Linoleic Acid)	8.07 g	33.5 g
Amino Acids
Histidine	0.41 g	0.546 g
Isoleucine	0.73 g	0.984 g
Leucine	1.32 g	1.44 g
Lysine	0.837 g	0.81 g
Methionine	0.304 g	0.428 g
Cystine	0.324 g	0.39 g
Phenylalanine	0.835 g	1.01 g
Tyrosine	0.48 g	0.576 g
Threonine	0.614 g	0.803 g
Tryptophan	0.251 g	0.301 g
Valine	1.03 g	1.14 g
Arginine	1.85 g	2.08 g
Alanine	0.738 g	0.966 g
Serine	1.58 g	2.12 g
Proline	3.89 g	4.83 g
Glycine	0.835 g	1.27 g
Aspartic Acid	0.72 g	1.02 g
Glutamic Acid	0.923 g	0.93 g

Values come from the same measured catalog the Ration tracker uses. See the complete pages for Nuts Cashew Nuts and Seeds Sunflower Seed Kernels, including preparation variants and research-cited compound levels, or compare any two foods.