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Sunflower seed vs. Pistachio — In-Depth Nutrition Comparison

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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" charts 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 Phosphorus +34.7%
Contains more Zinc +127.3%
Contains more Copper +38.5%
Contains more Manganese +62.5%
Contains more Selenium +657.1%
Contains more Calcium +34.6%
Contains more Potassium +58.9%
Contains less Sodium -88.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
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%
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" charts 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 A +932%
Contains more Vitamin C +300%
Contains more Vitamin B6 +26.4%
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%
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%
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 A +932%
Contains more Vitamin C +300%
Contains more Vitamin B6 +26.4%

Macronutrient Comparison

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

Fat Type Comparison

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

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 +∞%
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
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.
Sunflower seed Pistachio
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 Sunflower seed Pistachio Opinion
Net carbs 11.4g 16.57g Pistachio
Protein 20.78g 20.16g Sunflower seed
Fats 51.46g 45.32g Sunflower seed
Carbs 20g 27.17g Pistachio
Calories 584kcal 560kcal Sunflower seed
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 2.62g 7.66g Sunflower seed
Fiber 8.6g 10.6g Pistachio
Calcium 78mg 105mg Pistachio
Iron 5.25mg 3.92mg Sunflower seed
Magnesium 325mg 121mg Sunflower seed
Phosphorus 660mg 490mg Sunflower seed
Potassium 645mg 1025mg Pistachio
Sodium 9mg 1mg Pistachio
Zinc 5mg 2.2mg Sunflower seed
Copper 1.8mg 1.3mg Sunflower seed
Manganese 1.95mg 1.2mg Sunflower seed
Selenium 53µg 7µg Sunflower seed
Vitamin A 50IU 516IU Pistachio
Vitamin A RAE 3µg 26µg Pistachio
Vitamin E 35.17mg 2.86mg Sunflower seed
Vitamin C 1.4mg 5.6mg Pistachio
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
Folate 227µg 51µg 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
Saturated Fat 4.455g 5.907g Sunflower seed
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 23.257g Pistachio
Polyunsaturated fat 23.137g 14.38g 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
Sunflower seed Pistachio
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
156%
Sunflower seed
71%
Pistachio
Minerals Daily Need Coverage Score
207%
Sunflower seed
125%
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 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. 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.