![]() ![]() It is important to note that these are both healthy choices, but you are not missing out on health by switching to sunflower seeds. In general, sunflower seeds are at least as healthy as cashews, and may even be marginally healthier. So you see, sunflower seeds are richer in protein and fiber and lower in carbohydrates than cashews. One ounce of cashews contains 8.5 grams of carbs, 0.9 grams of fiber, and 4.7 grams of protein.Ĭonversely one ounce of sunflower seeds contains 5.7 grams of carbs, 2.3 grams of fiber, and 5.7 grams of protein. Nuts and seeds are particularly rich in protein, healthy fats, and fat soluble vitamins.Ĭashews are relatively high in carbohydrates, compared with most other nuts and seeds. Although each nut or seed has a unique nutritional profile, they can all be an important part of a healthy diet. It’s no secret that nuts and seeds are packed with nutrition. As a matter of fact, children are more likely to have an anaphylactic reaction to cashews than to peanuts.Īllergies to seeds are much less common, and as a result, they’re usually allowed in schools. Tree nut allergies, including to cashews, are some of the most common allergies, which is of course why schools often have a nut-free policy. So that means, if you make cashew-based cheeses, sauces, dips, desserts, or milks frequently, switching to sunflower seeds will save you cash. The prices at your local store may vary, but cashews tend to be between 4-5 times more expensive than sunflower seeds. offers raw cashews at $12.99 per pound, while sunflower seeds are $2.99 per pound. When it comes down to it, cashews are expensive. So, in terms of the environment, for food miles and water saved, sunflower seeds are the clear winner. Plus, since sunflower seeds can be grown nearly anywhere, the impact from shipping them around the world is reduced. Seeds generally require much less water than nuts, and sunflower seeds are no exception, requiring only about 46 gallons of water per pound of sunflower seeds. Depending on irrigation techniques used, it takes between 1 gallons of water to produce a pound of cashews! ![]() This demand comes at a steep cost because cashews are such a thirsty crop. By 2021 cashews are predicted to take over 29% of the global nut market. seed battle? Round 1: Environmental ImpactĬashews are grown in tropical countries, and they require transport to be sold in North America and in Europe, where the demand is growing. Not only that, but we’ll include some practical steps on using raw sunflower seeds and a bonus recipe to get you started. In this post we will explore how sunflower seeds stack up against cashews in terms of environmental impact, cost, allergen risk, nutrition, and ethics. Raw sunflower seeds can be an excellent alternative to raw cashews in vegan recipes. These little seeds, found in the bottom of any store-bought trail mix, are the yet-unsung hero of the nut-and-seed-sauce world. That’s where sunflower seeds come to the rescue. Then when you start to consider some of the other factors - including environmental and ethical considerations that we’ll discuss below - that pound of cashews may begin to weigh a little more heavily on your conscience. And churning up a pound of them for the simple pleasure of a comfort food can be a hard pill to swallow. Many of us have found an acceptable alternative through the use of cashews… soak those nuts for a while, blend them with your choice of spices, and you can have nearly whatever sauce you’re hoping for.īut, let’s face it - cashews are pricey. Okay, maybe that’s not the only journey we’re on, but that smooth, silky sauce is one we all long for, and a hard one to replicate. To find the best vegan creamy sauce to use on all sorts of dishes, including mac and cheese. As plant-based athletes, we’re all on a journey together:
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