Pistachio vs. Sunflower seeds — In-Depth Nutrition Comparison
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What are the differences between pistachios and sunflower seeds?
- Pistachios are higher in vitamin B6, yet sunflower seeds are higher in vitamin E, selenium, copper, vitamin B1, magnesium, folate, vitamin B3, manganese, and zinc.
- Sunflower seeds' 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
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +34.6% |
| Contains more PotassiumPotassium | +58.9% |
| Contains less SodiumSodium | -88.9% |
| Contains more MagnesiumMagnesium | +168.6% |
| Contains more IronIron | +33.9% |
| Contains more CopperCopper | +38.5% |
| Contains more ZincZinc | +127.3% |
| Contains more PhosphorusPhosphorus | +34.7% |
| Contains more ManganeseManganese | +62.5% |
| Contains more SeleniumSelenium | +657.1% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +300% |
| Contains more Vitamin AVitamin A | +766.7% |
| Contains more Vitamin B6Vitamin B6 | +26.4% |
| Contains more Vitamin EVitamin E | +1129.7% |
| Contains more Vitamin B1Vitamin B1 | +70.1% |
| Contains more Vitamin B2Vitamin B2 | +121.9% |
| Contains more Vitamin B3Vitamin B3 | +541.2% |
| Contains more Vitamin B5Vitamin B5 | +117.3% |
| Contains more FolateFolate | +345.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 2.86mg | 35.17mg | 215% |
| Selenium | 7µg | 53µg | 84% |
| Omega-6 (Linoleic acid) | 14.091g | 83% | |
| Polyunsaturated fat | 14.38g | 23.137g | 58% |
| Copper | 1.3mg | 1.8mg | 56% |
| Vitamin B1 | 0.87mg | 1.48mg | 51% |
| Magnesium | 121mg | 325mg | 49% |
| Vitamin B3 | 1.3mg | 8.335mg | 44% |
| Folate | 51µg | 227µg | 44% |
| Manganese | 1.2mg | 1.95mg | 33% |
| Vitamin B6 | 1.7mg | 1.345mg | 27% |
| Zinc | 2.2mg | 5mg | 25% |
| Phosphorus | 490mg | 660mg | 24% |
| Iron | 3.92mg | 5.25mg | 17% |
| Vitamin B2 | 0.16mg | 0.355mg | 15% |
| Vitamin B5 | 0.52mg | 1.13mg | 12% |
| Monounsaturated fat | 23.257g | 18.528g | 12% |
| Potassium | 1025mg | 645mg | 11% |
| Choline | 55.1mg | 10% | |
| Fats | 45.32g | 51.46g | 9% |
| Fiber | 10.6g | 8.6g | 8% |
| Saturated fat | 5.907g | 4.455g | 7% |
| Vitamin C | 5.6mg | 1.4mg | 5% |
| Calcium | 105mg | 78mg | 3% |
| Vitamin A | 26µg | 3µg | 3% |
| Carbs | 27.17g | 20g | 2% |
| Calories | 560kcal | 584kcal | 1% |
| Protein | 20.16g | 20.78g | 1% |
| Starch | 1.67g | 1% | |
| Protein per 100 calories | 3.6g | 3.6g | N/A |
| Calories per 10 g protein | 278kcal | 281kcal | N/A |
| Weight per 100 calories | 18g | 17g | N/A |
| Unsaturated / Saturated Fat ratio | 6.4 | 9.4 | N/A |
| Net carbs | 16.57g | 11.4g | N/A |
| Sugar | 7.66g | 2.62g | N/A |
| Sodium | 1mg | 9mg | 0% |
| Tryptophan | 0.251mg | 0.348mg | 0% |
| Threonine | 0.684mg | 0.928mg | 0% |
| Isoleucine | 0.917mg | 1.139mg | 0% |
| Leucine | 1.604mg | 1.659mg | 0% |
| Lysine | 1.138mg | 0.937mg | 0% |
| Methionine | 0.36mg | 0.494mg | 0% |
| Phenylalanine | 1.092mg | 1.169mg | 0% |
| Valine | 1.249mg | 1.315mg | 0% |
| Histidine | 0.512mg | 0.632mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 (EPA) | 0g | 0.014g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.16 g
Fats:
45.32 g
Carbs:
27.17 g
Water:
4.37 g
Other:
2.98 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more CarbsCarbs | +35.9% |
| Contains more FatsFats | +13.5% |
~equal in
Protein
~20.78g
~equal in
Water
~4.73g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.907 g
Monounsaturated fat:
Mono. Fat
23.257 g
Polyunsaturated fat:
Poly. Fat
14.38 g
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains more Mono. FatMonounsaturated fat | +25.5% |
| Contains less Sat. FatSaturated fat | -24.6% |
| Contains more Poly. FatPolyunsaturated fat | +60.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
1.67 g
Sucrose:
6.87 g
Glucose:
0.32 g
Fructose:
0.24 g
Lactose:
0 g
Maltose:
0.17 g
Galactose:
0 g
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +174.8% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
