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.
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.
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 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: Pili Nut (Nuts, pilinuts, dried) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Pili Nut g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.