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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
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts 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%
Contains more Manganese +62.5%
Contains more Selenium +657.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
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%
Contains more Manganese +62.5%
Contains more Selenium +657.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts 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 Choline Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 31% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +35.9%
Contains more Fats +13.5%
Equal in Protein - 20.78
Equal in Water - 4.73
Equal in Other - 3.03
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more Carbs +35.9%
Contains more Fats +13.5%
Equal in Protein - 20.78
Equal in Water - 4.73
Equal in Other - 3.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +25.5%
Contains less Saturated Fat -24.6%
Contains more Polyunsaturated fat +60.9%
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains more Monounsaturated Fat +25.5%
Contains less Saturated Fat -24.6%
Contains more Polyunsaturated fat +60.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +174.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
18% 74% 3% 3% 2%
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
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +174.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Pistachio
Fructose 0.24g 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
Manganese 1.2mg 1.95mg Sunflower seed
Selenium 7µg 53µg Sunflower seed
Vitamin A 516IU 50IU Pistachio
Vitamin A RAE 26µg 3µg Pistachio
Vitamin E 2.86mg 35.17mg Sunflower seed
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
Choline 55.1mg 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
Saturated Fat 5.907g 4.455g Sunflower seed
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 23.257g 18.528g Pistachio
Polyunsaturated fat 14.38g 23.137g Sunflower seed
Omega-6 - Linoleic acid 14.091g Pistachio

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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Pistachio
146%
Sunflower seed
Minerals Daily Need Coverage Score
125%
Pistachio
207%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.