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Nuts, cashew nuts, raw 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 17.4 g); Seeds, sunflower seed kernels from shell, dry roasted has less calories (546 vs 565 kcal); Seeds, sunflower seed kernels from shell, dry roasted has more fiber (9 vs 4.1 g).
Nuts, cashew nuts, rawSeeds, sunflower seed kernels from shell, dry roasted
Calories565 kcal546 kcal
Protein17.4 g19.3 g
Carbs36.3 g15.3 g
Fat38.9 g49.8 g
Fiber4.1 g9 g
Sugar0 g2.7 g
Nutrient density28 /1000 /100
Weight-loss score20 /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, raw · Seeds, sunflower seed kernels from shell, dry roasted, with salt added

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