Pili Nut vs. Sunflower Seeds

Nutrition comparison of Pili 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 pili nut versus sunflower seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pili nut and sunflower seeds:

  • Both sunflower seeds and pili nut are high in calcium, calories, iron, potassium, protein and saturated fat.
  • Pili nut has 4.1 times less carbohydrates than sunflower seed.
  • Pili nut has more thiamin, however, sunflower seed contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Sunflower seed is an excellent source of dietary fiber.
Detailed nutritional comparison of pili nut and sunflower seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Pili Nut (Nuts, pilinuts, dried) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Pili Nut src
Image of Sunflower Seeds src

Calories and Carbs

calories

Both sunflower seeds and pili nut are high in calories. Pili nut has 16% more calories than sunflower seed - sunflower seed has 619 calories per 100 grams and pili nut has 719 calories.

Pili Nut Sunflower Seeds
Protein 6% 10%
Carbohydrates 2% 12%
Fat 92% 77%
Alcohol ~ ~

carbohydrates

Pili nut has 4.1 times less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and pili nut has 4g of carbohydrates.

dietary fiber

Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than pili nut - sunflower seed has 11.5g of dietary fiber per 100 grams and pili nut does not contain significant amounts.

Protein

protein

Both sunflower seeds and pili nut are high in protein. Sunflower seed has 59% more protein than pili nut - sunflower seed has 17.2g of protein per 100 grams and pili nut has 10.8g of protein.

Fat

saturated fat

Both sunflower seeds and pili nut are high in saturated fat. Pili nut has 424% more saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and pili nut has 31.2g of saturated fat.

Vitamins

Vitamin C

Sunflower seeds and pili nut contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and pili nut has 0.6mg of Vitamin C.

Vitamin A

Pili nut and sunflower seeds contain similar amounts of Vitamin A - pili nut has 2ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.

The B Vitamins

Pili nut has more thiamin, however, sunflower seed contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Pili Nut Sunflower Seeds
Thiamin 0.913 MG 0.325 MG
Riboflavin 0.093 MG 0.285 MG
Niacin 0.519 MG 4.198 MG
Pantothenic acid 0.479 MG 7.056 MG
Vitamin B6 0.115 MG 0.805 MG
Folate 60 UG 238 UG

Minerals

calcium

Both sunflower seeds and pili nut are high in calcium. Pili nut has 154% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and pili nut has 145mg of calcium.

iron

Both sunflower seeds and pili nut are high in iron. Sunflower seed has 93% more iron than pili nut - sunflower seed has 6.8mg of iron per 100 grams and pili nut has 3.5mg of iron.

potassium

Both sunflower seeds and pili nut are high in potassium. Sunflower seed is very similar to sunflower seed for potassium - sunflower seed has 491mg of potassium per 100 grams and pili nut has 507mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than pili nut per 100 grams.

Pili Nut Sunflower Seeds
linoleic acid 7.605 G 37.39 G
Total 7.605 G 37.39 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pili Nut or Sunflower Seeds .

Note: The specific food items compared are: Pili Nut (Nuts, pilinuts, dried) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .

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FAQ

Does sunflower seeds or pili nut contain more calories in 100 grams?
Both sunflower seeds and pili nut are high in calories. Pili nut has 20% more calories than sunflower seed - sunflower seed has 619 calories in 100g and pili nut has 719 calories.

Does sunflower seeds or pili nut contain more calcium?
Both sunflower seeds and pili nut are high in calcium. Pili nut has 150% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and pili nut has 145mg of calcium.

Does sunflower seeds or pili nut contain more iron?
Both sunflower seeds and pili nut are high in iron. Sunflower seed has 90% more iron than pili nut - sunflower seed has 6.8mg of iron in 100 grams and pili nut has 3.5mg of iron.

Does sunflower seeds or pili nut contain more potassium?
Both sunflower seeds and pili nut are high in potassium. Sunflower seed is very similar to sunflower seed for potassium - sunflower seed has 491mg of potassium in 100 grams and pili nut has 507mg of potassium.

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