Pistachio vs. Sunflower Seeds
Nutrition comparison of Pistachio and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and sunflower seeds:
- Both sunflower seeds and pistachio are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Pistachio has more thiamin, however, sunflower seed contains more niacin, pantothenic acid and folate.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) 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 pistachio are high in calories. Sunflower seed has a little more calories (8%) than pistachio by weight - sunflower seed has 619 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, pistachio is heavier in protein, heavier in carbs and lighter in fat compared to sunflower seeds per calorie. Pistachio has a macronutrient ratio of 14:19:68 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Sunflower Seeds | |
|---|---|---|
| Protein | 14% | 10% |
| Carbohydrates | 19% | 12% |
| Fat | 68% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Sunflower seed has 27% less carbohydrates than pistachio - sunflower seed has 20.6g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both sunflower seeds and pistachio are high in dietary fiber. Sunflower seed has 12% more dietary fiber than pistachio - sunflower seed has 11.5g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Sunflower seed has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and pistachio are high in protein. Pistachio has 22% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Both sunflower seeds and pistachio are high in saturated fat. Sunflower seed has a little more saturated fat (5%) than pistachio by weight - sunflower seed has 6g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Sunflower seeds and pistachio contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Pistachio has more Vitamin A than sunflower seed - pistachio has 13ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Pistachio has more Vitamin E than sunflower seed - pistachio has 2.2mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Pistachio has more Vitamin K than sunflower seed - pistachio has 13.2ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Pistachio has more thiamin, however, sunflower seed contains more niacin, pantothenic acid and folate. Both pistachio and sunflower seeds contain significant amounts of riboflavin and Vitamin B6.
| Pistachio | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.695 MG | 0.325 MG |
| Riboflavin | 0.234 MG | 0.285 MG |
| Niacin | 1.373 MG | 4.198 MG |
| Pantothenic acid | 0.513 MG | 7.056 MG |
| Vitamin B6 | 1.122 MG | 0.805 MG |
| Folate | 51 UG | 238 UG |
Minerals
calcium
Both sunflower seeds and pistachio are high in calcium. Pistachio has 88% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Both sunflower seeds and pistachio are high in iron. Sunflower seed has 69% more iron than pistachio - sunflower seed has 6.8mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both sunflower seeds and pistachio are high in potassium. Pistachio has 105% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and pistachio has 1007mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Pistachio | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.079 G |
| Total | 0.212 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than pistachio per 100 grams.
| Pistachio | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 13.125 G | 37.39 G |
| Total | 13.13 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: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Pistachio g
()
|
Daily Values (%) |
Sunflower Seeds g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
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MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or pistachio contain more calories in 100 grams?Both sunflower seeds and pistachio are high in calories. Sunflower seed has a little more calories ( 10%) than pistachio by weight - sunflower seed has 619 calories in 100g and pistachio has 572 calories.
Does sunflower seeds or pistachio contain more calcium?
Both sunflower seeds and pistachio are high in calcium. Pistachio has 90% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does sunflower seeds or pistachio contain more iron?
Both sunflower seeds and pistachio are high in iron. Sunflower seed has 70% more iron than pistachio - sunflower seed has 6.8mg of iron in 100 grams and pistachio has 4mg of iron.
Does sunflower seeds or pistachio contain more potassium?
Both sunflower seeds and pistachio are high in potassium. Pistachio has 110% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and pistachio has 1007mg of potassium.