Sunflower Seeds vs Pine nuts: Which Has More Calories?
Per 100 g, Sunflower Seeds has 584 kcal and Pine nuts has 673 kcal, so Sunflower Seeds has 13% fewer calories.
Sunflower Seeds has more protein (20.8 g vs 13.7 g). Sunflower Seeds has more fiber (8.6 g vs 3.7 g). Pine nuts has more fat (68.4 g vs 51.5 g). Relative to calories, Sunflower Seeds is the better protein source (3.56 g vs 2.03 g of protein per 100 kcal).
Nutrition Facts
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Amount Per Serving:
Sunflower vs Pine Nuts 100g Compare
| per 100g | Sunflower Seeds | Pine nuts |
|---|---|---|
| Calories | 584 | 673 |
| Carbohydrates | 20 g | 13.08 g |
| Fat | 51.46 g | 68.37 g |
| Dietary fiber | 8.6 g | 3.7 g |
| Protein | 20.78 g | 13.69 g |
| Calcium | 78 mg | 16 mg |
| Iron | 5.25 mg | 5.53 mg |
| Magnessium | 325 mg | 251 mg |
| Potassium | 645 mg | 597 mg |
| Sodium | 9 mg | 2 mg |
| Vitaminium A | 50 IU | 29 IU |
| Vitaminium B1 (Thiamine) | 1.48 mg | 0.364 mg |
| Vitaminium B2 (riboflavin) | 0.355 mg | 0.227 mg |
| Vitaminium B3 (Niacin) | 8.335 mg | 4.387 mg |
| Vitaminium B5 | 1.13 mg | 0.313 mg |
| Vitaminium B6 | 1.345 mg | 0.094 mg |
| Vitaminium B9 (Folic acid) | 227 µg | 0.034 µg |
| Vitaminium C | 1.4 mg | 0.8 mg |
| Vitaminium E | 35.17 mg | 9.33 mg |
| Beta karoten | 30 µg | 17 µg |
Less Calories in Sunflower
At first glance, you can see that in sunflower is less calories than in Pine nuts.
Sunflower has 584 kcal per 100g and Pine nuts 673 kcal per 100g so it is pretty easy to calculate that the difference is about 15%.
In sunflower and in Pine nuts most calories came from fat.
See tables below to compare sunflower with Pine nuts in details.
Sunflower Seeds 100g
584kcalCalories source
- 13% CARBS.
- 13% PROTEIN
- 74% FAT
Pine nuts 100g
673kcalCalories source
- 7% CARBS
- 8% PROTEIN
- 85% FAT
Compares of sunflower
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About the data
Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.
Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.