Cashew Butter vs. Sunflower Seeds

Nutrition comparison of Cashew Butter and Sunflower Seeds

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 calcium, calories, iron, potassium, protein and saturated fat.
  • Sunflower seed has more niacin, pantothenic acid, Vitamin B6 and folate.
  • Sunflower seed is an excellent source of dietary fiber.
Detailed nutritional comparison of cashew butter and sunflower seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cashew Butter (Nuts, cashew butter, plain, without salt added) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

dietary fiber

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.

Protein

protein

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.

Fat

saturated fat

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.

Vitamins

Vitamin C

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.

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

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.

Omega-3 and Omega-6

omega 3s

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

omega 6s

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


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cashew Butter or Sunflower Seeds .

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 100g

( 100 g )
Daily Values (%)

Sunflower Seeds 100g

( 100 g )
587KCAL 29%
calories 5%
619KCAL 31%
28G 11%
33% carbohydrates
21G 8%
2G 8%
dietary fiber 500%
12G 46%
49G 77%
total fat 16%
57G 89%
9.8G 54%
63% saturated fat
6G 33%
29G 164% monounsaturated fat 11G
8.4G polyunsaturated fat 352% 38G
15MG 1%
400% sodium
3MG 0.2%
Vitamins and Minerals
Vitamin C >999%
1.4MG 2%
43MG 4%
calcium 33%
57MG 6%
5MG 28%
iron 36%
6.8MG 38%
258MG 83%
100% magnesium
129MG 42%
546MG 24%
11% potassium
491MG 21%
0.31MG 28%
thiamin (Vit B1) 6%
0.33MG 30%
0.19MG 17%
riboflavin (Vit B2) 47%
0.28MG 26%
1.6MG 11%
niacin (Vit B3) 162%
4.2MG 30%
0.25MG 19%
Vitamin B6 224%
0.81MG 62%
1.2MG 24%
pantothenic acid (Vit B5) 492%
7.1MG 141%
68UG 17%
folate (Vit B9) 250%
238UG 60%
18G 35%
6% protein
17G 34%
2.2MG 183%
22% copper
1.8MG 153%
0.82MG 45%
manganese 156%
2.1MG 117%
457MG 65%
phosphorus 153%
1158MG 165%
12UG 21%
>999% selenium
5.2MG 65%
zinc 2%
5.3MG 66%
3G 200% Water 1G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin A, Vitamin E, Vitamin D, biotin (Vit B7), Vitamin B12, choline, Vitamin K, cholesterol, trans fat, sugar.

FAQ

Does sunflower seeds or cashew butter contain more calories in 100 grams?
Both sunflower seeds and cashew butter are high in calories. Sunflower seed has a little more calories ( 10%) than cashew butter by weight - sunflower seed has 619 calories in 100g and cashew butter has 587 calories.

Does sunflower seeds or cashew butter contain more calcium?
Both sunflower seeds and cashew butter are high in calcium. Sunflower seed has 30% more calcium than cashew butter - sunflower seed has 57mg of calcium in 100 grams and cashew butter has 43mg of calcium.

Does sunflower seeds or cashew butter contain more iron?
Both sunflower seeds and cashew butter are high in iron. Sunflower seed has 40% more iron than cashew butter - sunflower seed has 6.8mg of iron in 100 grams and cashew butter has 5mg of iron.

Does sunflower seeds or cashew butter contain more potassium?
Both sunflower seeds and cashew butter are high in potassium. Cashew butter has 10% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and cashew butter has 546mg of potassium.