Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Sunflower seed vs Pistachio - In-Depth Nutrition Comparison

Compare

What are the differences between Sunflower seed and Pistachio?

  • Sunflower seed is higher in Vitamin E , Selenium, Copper, Vitamin B1, Magnesium, Folate, Vitamin B3, Manganese, and Zinc, yet Pistachio is higher in Vitamin B6.
  • Sunflower seed's daily need coverage for Vitamin E is 215% more.
  • Sunflower seed has 8 times more Selenium than Pistachio. While Sunflower seed has 53µg of Selenium, Pistachio has only 7µg.

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

Infographic

Sunflower seed vs Pistachio 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +33.9%
Contains more Magnesium +168.6%
Contains more Copper +38.5%
Contains more Zinc +127.3%
Contains more Phosphorus +34.7%
Contains more Calcium +34.6%
Contains more Potassium +58.9%
Contains less Sodium -88.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 147% 32% 91% 87% 434% 60% 210% 1%
Contains more Iron +33.9%
Contains more Magnesium +168.6%
Contains more Copper +38.5%
Contains more Zinc +127.3%
Contains more Phosphorus +34.7%
Contains more Calcium +34.6%
Contains more Potassium +58.9%
Contains less Sodium -88.9%

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 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%
Contains more Vitamin C +300%
Contains more Vitamin A +932%
Contains more Vitamin B6 +26.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 31% 58% 0% 218% 37% 25% 32% 393% 0% 0% 39%
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%
Contains more Vitamin C +300%
Contains more Vitamin A +932%
Contains more Vitamin B6 +26.4%

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.
Sunflower seed Pistachio
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

People also compare

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
156
Sunflower seed
71
Pistachio
Mineral Summary Score
191
Sunflower seed
132
Pistachio

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
125%
Sunflower seed
121%
Pistachio
Carbohydrates
20%
Sunflower seed
27%
Pistachio
Fats
238%
Sunflower seed
209%
Pistachio

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 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 is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 5)
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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.