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Pistachio vs Sunflower seed - In-Depth Nutrition Comparison

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What are the differences between Pistachio and Sunflower seed?

  • Pistachio is higher in Vitamin B6, yet Sunflower seed is higher in Vitamin E , Selenium, Copper, Vitamin B1, Magnesium, Folate, Vitamin B3, Manganese, and Zinc.
  • Sunflower seed's daily need coverage for Vitamin E is 215% more.

We used Nuts, pistachio nuts, raw and Seeds, sunflower seed kernels, dried types in this article.

Infographic

Pistachio vs Sunflower seed infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +34.6%
Contains more Potassium +58.9%
Contains less Sodium -88.9%
Contains more Iron +33.9%
Contains more Magnesium +168.6%
Contains more Phosphorus +34.7%
Contains more Zinc +127.3%
Contains more Copper +38.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 147% 87% 210% 91% 1% 60% 434%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Calcium +34.6%
Contains more Potassium +58.9%
Contains less Sodium -88.9%
Contains more Iron +33.9%
Contains more Magnesium +168.6%
Contains more Phosphorus +34.7%
Contains more Zinc +127.3%
Contains more Copper +38.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +932%
Contains more Vitamin C +300%
Contains more Vitamin B6 +26.4%
Contains more Vitamin E +1129.7%
Contains more Vitamin B1 +70.1%
Contains more Vitamin B2 +121.9%
Contains more Vitamin B3 +541.2%
Contains more Vitamin B5 +117.3%
Contains more Folate +345.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin A +932%
Contains more Vitamin C +300%
Contains more Vitamin B6 +26.4%
Contains more Vitamin E +1129.7%
Contains more Vitamin B1 +70.1%
Contains more Vitamin B2 +121.9%
Contains more Vitamin B3 +541.2%
Contains more Vitamin B5 +117.3%
Contains more Folate +345.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pistachio Sunflower seed
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pistachio Sunflower seed Opinion
Net carbs 16.57g 11.4g Pistachio
Protein 20.16g 20.78g Sunflower seed
Fats 45.32g 51.46g Sunflower seed
Carbs 27.17g 20g Pistachio
Calories 560kcal 584kcal Sunflower seed
Starch 1.67g g Pistachio
Fructose 0.24g g Pistachio
Sugar 7.66g 2.62g Sunflower seed
Fiber 10.6g 8.6g Pistachio
Calcium 105mg 78mg Pistachio
Iron 3.92mg 5.25mg Sunflower seed
Magnesium 121mg 325mg Sunflower seed
Phosphorus 490mg 660mg Sunflower seed
Potassium 1025mg 645mg Pistachio
Sodium 1mg 9mg Pistachio
Zinc 2.2mg 5mg Sunflower seed
Copper 1.3mg 1.8mg Sunflower seed
Vitamin A 516IU 50IU Pistachio
Vitamin E 2.86mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 1.4mg Pistachio
Vitamin B1 0.87mg 1.48mg Sunflower seed
Vitamin B2 0.16mg 0.355mg Sunflower seed
Vitamin B3 1.3mg 8.335mg Sunflower seed
Vitamin B5 0.52mg 1.13mg Sunflower seed
Vitamin B6 1.7mg 1.345mg Pistachio
Folate 51µg 227µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Sunflower seed
Tryptophan 0.251mg 0.348mg Sunflower seed
Threonine 0.684mg 0.928mg Sunflower seed
Isoleucine 0.917mg 1.139mg Sunflower seed
Leucine 1.604mg 1.659mg Sunflower seed
Lysine 1.138mg 0.937mg Pistachio
Methionine 0.36mg 0.494mg Sunflower seed
Phenylalanine 1.092mg 1.169mg Sunflower seed
Valine 1.249mg 1.315mg Sunflower seed
Histidine 0.512mg 0.632mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat 0g g Sunflower seed
Saturated Fat 5.907g 4.455g Sunflower seed
Monounsaturated Fat 23.257g 18.528g Pistachio
Polyunsaturated fat 14.38g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
71
Pistachio
156
Sunflower seed
Mineral Summary Score
132
Pistachio
191
Sunflower seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
121%
Pistachio
125%
Sunflower seed
Carbohydrates
27%
Pistachio
20%
Sunflower seed
Fats
209%
Pistachio
238%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 5.04g)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 1.452g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 8)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 8mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.