Sunflower Seeds vs Pine Nuts: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Sunflower Seeds - calories, kcal, weight, nutrition
Pine nuts - calories, kcal, weight, nutrition

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 And Pine nuts Nutrition Difference

Pine nuts vs Sunflower: Vitamins and Minerals Comparison

per 100gSunflower SeedsPine nuts
Calories584 673
Carbohydrates20 g13.08 g
Fat51.46 g68.37 g
Dietary fiber8.6 g3.7 g
Protein20.78 g13.69 g
Calcium78 mg16 mg
Iron5.25 mg5.53 mg
Magnessium325 mg251 mg
Phosphorus660 mg575 mg
Potassium645 mg597 mg
Sodium9 mg2 mg
Zink5 mg6.45 mg
Vitaminium B1 (Thiamine)1.48 mg0.364 mg
Vitaminium B2 (riboflavin)0.355 mg0.227 mg
Vitaminium B3 (Niacin)8.335 mg4.387 mg
Vitaminium B51.13 mg0.313 mg
Vitaminium B61.345 mg0.094 mg
Vitaminium B9 (Folic acid)227 mg34 mg
Vitaminium C1.4 mg0.8 mg
Vitaminium E35.17 mg9.33 mg
Beta karoten30 mg17 mg

More protein in sunflower

It is aslo easy to see see that in sunflower is more protein than in Pine nuts.

There is 13.69g per 100g of Pine nuts and 20.78g per 100g of sunflower so using simple math we can see that difference is about 52%.

More carbohydrates in sunflower

In sunflower is more carbohydrates than in Pine nuts.

There is 13.08g/100g of carbohydrates in Pine nuts and 20g/100g in sunflower so let me do the math for you again - difference is about 53%.

Less fat in sunflower

In sunflower is less fats than in Pine nuts.

The tables above show us that there is 68.37g/100g of fats in Pine nuts and 51.46g/100g in sunflower. In this case difference is about 33%.

Sunflower Seeds

  • Calories584
  • Carbohydrates20 g
  • Fat51.46 g
  • Dietary fiber8.6 g
  • Protein20.78 g
Sunflower Seeds calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 13% CARBS.
  • 13% PROTEIN
  • 74% FAT

Pine nuts

  • Calories673
  • Carbohydrates13.08 g
  • Fat68.37 g
  • Dietary fiber3.7 g
  • Protein13.69 g
Pine nuts calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 7% CARBS
  • 8% PROTEIN
  • 85% FAT

Vitamins: Pine nuts vs sunflower

Minerals: sunflower vs Pine nuts

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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