Cashews vs sunflower seed, kernel
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Cashews
Best for muscle gain
sunflower seed, kernel
Best for low-carb
sunflower seed, kernel
Macro Comparison
Cashews: 100g (100g) | sunflower seed, kernel: 100g (100g)
553
Cashews
584
sunflower seed, kernel
17.4g
Cashews
18.9g
sunflower seed, kernel
36.3g
Cashews
24.5g
sunflower seed, kernel
38.9g
Cashews
48.4g
sunflower seed, kernel
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
13%
Cashews
13%
sunflower seed, kernel
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| Nutrient | Cashews | sunflower seed, kernel |
|---|---|---|
| Calories | 553 | 584 |
| Protein | 17.4g | 18.9g |
| Carbs | 36.3g | 24.5g |
| Fat | 38.9g | 48.4g |
| Fiber | 4.1g | 7.22g |
| Sugar | — | — |
| Sodium | 4.76mg | 0mg |
| Cholesterol | — | — |
| Saturated Fat | — | — |
| Potassium | 638mg | 657mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 42mg | 116mg |
| Iron | 5.99mg | 4.37mg |
Which Should You Choose?
For weight loss
Choose Cashews. With 553 calories and 17.4g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose sunflower seed, kernel. sunflower seed, kernel delivers 18.9g protein per serving — 1.5g more than Cashews.
For low-carb diets
Choose sunflower seed, kernel with 24.5g carbs per serving.
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Take the free quizCommon Questions
Is Cashews or sunflower seed, kernel better for weight loss?
For weight loss, Cashews is the better choice. Cashews has 553 calories and 17.4g protein per serving, while sunflower seed, kernel has 584 calories and 18.9g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Cashews or sunflower seed, kernel?
sunflower seed, kernel has more protein per serving. Cashews provides 17.4g and sunflower seed, kernel provides 18.9g of protein.
Can I eat both cashews and sunflower seed, kernel together?
Yes! Combining cashews and sunflower seed, kernel gives you 1137 calories and 36.3g protein. This combination can work well as part of a balanced meal.