Pine Nut vs. Sunflower Seeds
Nutrition comparison of Pine Nut and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and sunflower seeds:
- Both sunflower seeds and pine nut are high in calories, dietary fiber, iron, potassium and protein.
- Pine nut is a great source of Vitamin E.
- Sunflower seed has more pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and pine nut are high in calories. Pine nut has a little more calories (9%) than sunflower seed by weight - sunflower seed has 619 calories per 100 grams and pine nut has 673 calories.
| Pine Nut | Sunflower Seeds | |
|---|---|---|
| Protein | 8% | 10% |
| Carbohydrates | 7% | 12% |
| Fat | 85% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Pine nut has 36% less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both sunflower seeds and pine nut are high in dietary fiber. Sunflower seed has 211% more dietary fiber than pine nut - sunflower seed has 11.5g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Sunflower seed has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and pine nut are high in protein. Sunflower seed has 26% more protein than pine nut - sunflower seed has 17.2g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and pine nut has 18% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Sunflower seeds and pine nut contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Pine nut and sunflower seeds contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has more Vitamin E than sunflower seed - pine nut has 9.3mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Pine nut has more Vitamin K than sunflower seed - pine nut has 53.9ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more pantothenic acid, Vitamin B6 and folate. Both pine nut and sunflower seeds contain significant amounts of thiamin, riboflavin and niacin.
| Pine Nut | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.364 MG | 0.325 MG |
| Riboflavin | 0.227 MG | 0.285 MG |
| Niacin | 4.387 MG | 4.198 MG |
| Pantothenic acid | 0.313 MG | 7.056 MG |
| Vitamin B6 | 0.094 MG | 0.805 MG |
| Folate | 34 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 256% more calcium than pine nut - sunflower seed has 57mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Both sunflower seeds and pine nut are high in iron. Sunflower seed has 23% more iron than pine nut - sunflower seed has 6.8mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both sunflower seeds and pine nut are high in potassium. Pine nut has 22% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and pine nut has 597mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Pine Nut | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 0.079 G |
| Total | 0.164 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, both pine nut and sunflower seeds contain significant amounts of linoleic acid.
| Pine Nut | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.052 G | ~ |
| linoleic acid | 33.15 G | 37.39 G |
| Total | 33.202 G | 37.39 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pine Nut (Nuts, pine nuts, dried) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Pine Nut g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or pine nut contain more calories in 100 grams?Both sunflower seeds and pine nut are high in calories. Pine nut has a little more calories ( 10%) than sunflower seed by weight - sunflower seed has 619 calories in 100g and pine nut has 673 calories.
Does sunflower seeds or pine nut contain more iron?
Both sunflower seeds and pine nut are high in iron. Sunflower seed has 20% more iron than pine nut - sunflower seed has 6.8mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does sunflower seeds or pine nut contain more potassium?
Both sunflower seeds and pine nut are high in potassium. Pine nut has 20% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and pine nut has 597mg of potassium.