Pine nuts vs. Sunflower seeds — In-Depth Nutrition Comparison
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Summary of differences between pine nuts and sunflower seeds
- Pine nuts have more manganese and vitamin K; however, sunflower seeds are higher in vitamin E, vitamin B6, selenium, vitamin B1, copper, folate, vitamin B3, and fiber.
- Pine nuts cover your daily need for manganese, 298% more than sunflower seeds.
These are the specific foods used in this comparison Nuts, pine nuts, dried and Seeds, sunflower seed kernels, dried.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more ZincZinc | +29% |
| Contains less SodiumSodium | -77.8% |
| Contains more ManganeseManganese | +351.4% |
| Contains more MagnesiumMagnesium | +29.5% |
| Contains more CalciumCalcium | +387.5% |
| Contains more CopperCopper | +36% |
| Contains more PhosphorusPhosphorus | +14.8% |
| Contains more SeleniumSelenium | +7471.4% |
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 KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +75% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +277% |
| Contains more Vitamin B1Vitamin B1 | +306.6% |
| Contains more Vitamin B2Vitamin B2 | +56.4% |
| Contains more Vitamin B3Vitamin B3 | +90% |
| Contains more Vitamin B5Vitamin B5 | +261% |
| Contains more Vitamin B6Vitamin B6 | +1330.9% |
| Contains more FolateFolate | +567.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 8.802mg | 1.95mg | 298% |
| Vitamin E | 9.33mg | 35.17mg | 172% |
| Vitamin B6 | 0.094mg | 1.345mg | 96% |
| Selenium | 0.7µg | 53µg | 95% |
| Vitamin B1 | 0.364mg | 1.48mg | 93% |
| Polyunsaturated fat | 34.071g | 23.137g | 73% |
| Copper | 1.324mg | 1.8mg | 53% |
| Folate | 34µg | 227µg | 48% |
| Vitamin K | 53.9µg | 0µg | 45% |
| Fats | 68.37g | 51.46g | 26% |
| Vitamin B3 | 4.387mg | 8.335mg | 25% |
| Fiber | 3.7g | 8.6g | 20% |
| Magnesium | 251mg | 325mg | 18% |
| Vitamin B5 | 0.313mg | 1.13mg | 16% |
| Protein | 13.69g | 20.78g | 14% |
| Zinc | 6.45mg | 5mg | 13% |
| Phosphorus | 575mg | 660mg | 12% |
| Vitamin B2 | 0.227mg | 0.355mg | 10% |
| Calcium | 16mg | 78mg | 6% |
| Calories | 673kcal | 584kcal | 4% |
| Iron | 5.53mg | 5.25mg | 4% |
| Carbs | 13.08g | 20g | 2% |
| Saturated fat | 4.899g | 4.455g | 2% |
| Starch | 1.43g | 1% | |
| Potassium | 597mg | 645mg | 1% |
| Monounsaturated fat | 18.764g | 18.528g | 1% |
| Vitamin C | 0.8mg | 1.4mg | 1% |
| Net carbs | 9.38g | 11.4g | N/A |
| Sugar | 3.59g | 2.62g | N/A |
| Sodium | 2mg | 9mg | 0% |
| Vitamin A | 1µg | 3µg | 0% |
| Choline | 55.8mg | 55.1mg | 0% |
| Tryptophan | 0.107mg | 0.348mg | 0% |
| Threonine | 0.37mg | 0.928mg | 0% |
| Isoleucine | 0.542mg | 1.139mg | 0% |
| Leucine | 0.991mg | 1.659mg | 0% |
| Lysine | 0.54mg | 0.937mg | 0% |
| Methionine | 0.259mg | 0.494mg | 0% |
| Phenylalanine | 0.524mg | 1.169mg | 0% |
| Valine | 0.687mg | 1.315mg | 0% |
| Histidine | 0.341mg | 0.632mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0g | 0.014g | N/A |
| Omega-3 - ALA | 0.112g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.052g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.404g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.69 g
Fats:
68.37 g
Carbs:
13.08 g
Water:
2.28 g
Other:
2.58 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more FatsFats | +32.9% |
| Contains more ProteinProtein | +51.8% |
| Contains more CarbsCarbs | +52.9% |
| Contains more WaterWater | +107.5% |
| Contains more OtherOther | +17.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.899 g
Monounsaturated fat:
Mono. Fat
18.764 g
Polyunsaturated fat:
Poly. Fat
34.071 g
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains more Poly. FatPolyunsaturated fat | +47.3% |
~equal in
Saturated fat
~4.455g
~equal in
Monounsaturated fat
~18.528g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
1.43 g
Sucrose:
3.45 g
Glucose:
0.07 g
Fructose:
0.07 g
Lactose:
0 g
Maltose:
0 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 | +38% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
