Sunflower seeds vs. Pistachio — In-Depth Nutrition Comparison
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What are the differences between sunflower seeds and pistachios?
- Sunflower seeds are higher in vitamin E, selenium, copper, vitamin B1, magnesium, folate, vitamin B3, manganese, and zinc, yet pistachios are higher in vitamin B6.
- Sunflower seeds' daily need coverage for vitamin E is 215% more.
- Sunflower seeds have 8 times more selenium than pistachios. While sunflower seeds have 53µg of selenium, pistachios have only 7µg.
We used Seeds, sunflower seed kernels, dried and Nuts, pistachio nuts, raw 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 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% |
| Contains more CalciumCalcium | +34.6% |
| Contains more PotassiumPotassium | +58.9% |
| Contains less SodiumSodium | -88.9% |
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 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% |
| Contains more Vitamin CVitamin C | +300% |
| Contains more Vitamin AVitamin A | +766.7% |
| Contains more Vitamin B6Vitamin B6 | +26.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 2.86mg | 215% |
| Selenium | 53µg | 7µg | 84% |
| Omega-6 (Linoleic acid) | 14.091g | 83% | |
| Polyunsaturated fat | 23.137g | 14.38g | 58% |
| Copper | 1.8mg | 1.3mg | 56% |
| Vitamin B1 | 1.48mg | 0.87mg | 51% |
| Magnesium | 325mg | 121mg | 49% |
| Vitamin B3 | 8.335mg | 1.3mg | 44% |
| Folate | 227µg | 51µg | 44% |
| Manganese | 1.95mg | 1.2mg | 33% |
| Vitamin B6 | 1.345mg | 1.7mg | 27% |
| Zinc | 5mg | 2.2mg | 25% |
| Phosphorus | 660mg | 490mg | 24% |
| Iron | 5.25mg | 3.92mg | 17% |
| Vitamin B2 | 0.355mg | 0.16mg | 15% |
| Vitamin B5 | 1.13mg | 0.52mg | 12% |
| Monounsaturated fat | 18.528g | 23.257g | 12% |
| Potassium | 645mg | 1025mg | 11% |
| Choline | 55.1mg | 10% | |
| Fats | 51.46g | 45.32g | 9% |
| Fiber | 8.6g | 10.6g | 8% |
| Saturated fat | 4.455g | 5.907g | 7% |
| Vitamin C | 1.4mg | 5.6mg | 5% |
| Calcium | 78mg | 105mg | 3% |
| Vitamin A | 3µg | 26µg | 3% |
| Carbs | 20g | 27.17g | 2% |
| Calories | 584kcal | 560kcal | 1% |
| Protein | 20.78g | 20.16g | 1% |
| Starch | 1.67g | 1% | |
| Protein per 100 calories | 3.6g | 3.6g | N/A |
| Calories per 10 g protein | 281kcal | 278kcal | N/A |
| Weight per 100 calories | 17g | 18g | N/A |
| Unsaturated / Saturated Fat ratio | 9.4 | 6.4 | N/A |
| Net carbs | 11.4g | 16.57g | N/A |
| Sugar | 2.62g | 7.66g | N/A |
| Sodium | 9mg | 1mg | 0% |
| Tryptophan | 0.348mg | 0.251mg | 0% |
| Threonine | 0.928mg | 0.684mg | 0% |
| Isoleucine | 1.139mg | 0.917mg | 0% |
| Leucine | 1.659mg | 1.604mg | 0% |
| Lysine | 0.937mg | 1.138mg | 0% |
| Methionine | 0.494mg | 0.36mg | 0% |
| Phenylalanine | 1.169mg | 1.092mg | 0% |
| Valine | 1.315mg | 1.249mg | 0% |
| Histidine | 0.632mg | 0.512mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 (EPA) | 0.014g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
20.16 g
Fats:
45.32 g
Carbs:
27.17 g
Water:
4.37 g
Other:
2.98 g
| Contains more FatsFats | +13.5% |
| Contains more CarbsCarbs | +35.9% |
~equal in
Protein
~20.16g
~equal in
Water
~4.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
5.907 g
Monounsaturated fat:
Mono. Fat
23.257 g
Polyunsaturated fat:
Poly. Fat
14.38 g
| Contains less Sat. FatSaturated fat | -24.6% |
| Contains more Poly. FatPolyunsaturated fat | +60.9% |
| Contains more Mono. FatMonounsaturated fat | +25.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 StarchStarch | +∞% |
| Contains more SucroseSucrose | +174.8% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
