USDA-derived comparison
Cashews vs Sunflower Seeds
Cashews leads for Iron and Vitamin K; Sunflower Seeds answers with Vitamin E, Vitamin B1 and Folate.
Who each is for: Choose cashews for iron and vitamin K. Choose sunflower Seeds for vitamin E and vitamin B1.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Sunflower Seeds
Typical serving: a handful (28g)
48/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Cashews | Sunflower Seeds |
|---|---|---|
| Calories | 553 kcal | 584 kcal |
| Protein | 18 g | 21 g |
| Carbs | 30 g | 20 g |
| Fat | 44 g | 52 g |
| Fiber | 3 g | 9 g |
| Sat fat | 8 g | 4 g |
| Sodium | 12 mg | 9 mg |
| Potassium | 660 mg | 645 mg |
| Calcium | 37 mg | 78 mg |
| Iron | 6.7 mg | 5.3 mg |
| Magnesium | 292 mg | 325 mg |
| Zinc | 5.8 mg | 5 mg |
| Vitamin C | 1 mg | 1 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 25 µg | 227 µg |
Servings differ: a handful of cashews is about 28g, a handful of sunflower seeds about 28g. Scale accordingly before deciding anything on the 100g basis alone.
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