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Nuts, cashew nuts, raw vs Seeds, sunflower seed, kernel

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

Per 100 g, Seeds, sunflower seed, kernel has more protein (18.9 vs 17.4 g); Nuts, cashew nuts, raw has less calories (565 vs 609 kcal); Seeds, sunflower seed, kernel has more fiber (7.2 vs 4.1 g).
Nuts, cashew nuts, rawSeeds, sunflower seed, kernel
Calories565 kcal609 kcal
Protein17.4 g18.9 g
Carbs36.3 g24.5 g
Fat38.9 g48.4 g
Fiber4.1 g7.2 g
Sugar0 g0 g
Nutrient density28 /10030 /100
Weight-loss score20 /10029 /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, raw · Seeds, sunflower seed, kernel, raw

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