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Nuts, cashew nuts, dry roasted vs Seeds, sunflower seed kernels from shell, dry roasted

Nutrition compared per 100 g, from USDA data. Both are nut and seed products.

Per 100 g, Seeds, sunflower seed kernels from shell, dry roasted has more protein (19.3 vs 15.3 g); Seeds, sunflower seed kernels from shell, dry roasted has less calories (546 vs 574 kcal); Seeds, sunflower seed kernels from shell, dry roasted has more fiber (9 vs 3 g).
Nuts, cashew nuts, dry roastedSeeds, sunflower seed kernels from shell, dry roasted
Calories574 kcal546 kcal
Protein15.3 g19.3 g
Carbs32.7 g15.3 g
Fat46.4 g49.8 g
Fiber3 g9 g
Sugar5 g2.7 g
Nutrient density19 /1000 /100
Weight-loss score11 /10031 /100

Per 100 g. Nutrient density = NRF9.3; weight-loss score = satiety-per-calorie composite. Green = the more favourable value.

Full details: Nuts, cashew nuts, dry roasted, without salt added · Seeds, sunflower seed kernels from shell, dry roasted, with salt added

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