Sunflower Seeds vs Pistachios: All Nutritional Differences

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

Sunflower Seeds - calories, kcal, weight, nutrition
Pistachios - calories, kcal, weight, nutrition

More Calories in Sunflower

At first glance, you can see that in sunflower is just a little more calories than in pistachios.

Sunflower has 584 kcal per 100g and pistachios 557 kcal per 100g so it is pretty easy to calculate that the difference is about 5%.

In sunflower and in pistachios most calories came from fat.

See tables below to compare sunflower with pistachios in details.

Sunflower And Pistachios Nutrition Difference

Pistachios vs Sunflower: Vitamins and Minerals Comparison

per 100gSunflower SeedsPistachios
Calories584 557
Carbohydrates20 g27.97 g
Fat51.46 g44.44 g
Dietary fiber8.6 g10.3 g
Protein20.78 g20.6 g
Calcium78 mg107 mg
Iron5.25 mg4.15 mg
Magnessium325 mg121 mg
Phosphorus660 mg376 mg
Potassium645 mg1025 mg
Sodium9 mg1 mg
Zink5 mg2.2 mg
Vitaminium B1 (Thiamine)1.48 mg0.87 mg
Vitaminium B2 (riboflavin)0.355 mg0.16 mg
Vitaminium B3 (Niacin)8.335 mg1.3 mg
Vitaminium B51.13 mg0.52 mg
Vitaminium B61.345 mg1.7 mg
Vitaminium B9 (Folic acid)227 mg51 mg
Vitaminium C1.4 mg5 mg
Vitaminium E35.17 mg22.6 mg
Beta karoten30 mg332 mg

More protein in sunflower

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

There is 20.6g per 100g of pistachios and 20.78g per 100g of sunflower so using simple math we can see that difference is about 1%.

Less carbohydrates in sunflower

In sunflower is less carbohydrates than in pistachios.

There is 27.97g/100g of carbohydrates in pistachios and 20g/100g in sunflower so let me do the math for you again - difference is about 40%.

More fat in sunflower

In sunflower is more fats than in pistachios.

The tables above show us that there is 44.44g/100g of fats in pistachios and 51.46g/100g in sunflower. In this case difference is about 16%.

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


  • Calories557
  • Carbohydrates27.97 g
  • Fat44.44 g
  • Dietary fiber10.3 g
  • Protein20.6 g
Pistachios calories per:
100g | ounce | handfull | tablespoon | cup | half cup | handful without the hutshell

Calories source

  • 19% CARBS
  • 14% PROTEIN
  • 67% FAT

Vitamins: pistachios vs sunflower

Minerals: sunflower vs pistachios

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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