Pine Nut vs. Sunflower Seeds

Nutrition comparison of Pine 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 pine nut versus sunflower seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pine nut and sunflower seeds:

  • Both sunflower seeds and pine nut are high in calories, dietary fiber, iron, potassium and protein.
  • Pine nut is a great source of Vitamin E.
  • Sunflower seed has more pantothenic acid, Vitamin B6 and folate.
  • Sunflower seed is a great source of calcium.
Detailed nutritional comparison of pine nut and sunflower seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Pine Nut src
Image of Sunflower Seeds src

Calories and Carbs

calories

Both sunflower seeds and pine nut are high in calories. Pine nut has a little more calories (9%) than sunflower seed by weight - sunflower seed has 619 calories per 100 grams and pine nut has 673 calories.

Pine Nut Sunflower Seeds
Protein 8% 10%
Carbohydrates 7% 12%
Fat 85% 77%
Alcohol ~ ~

carbohydrates

Pine nut has 36% less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.

dietary fiber

Both sunflower seeds and pine nut are high in dietary fiber. Sunflower seed has 211% more dietary fiber than pine nut - sunflower seed has 11.5g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.

sugar

Sunflower seed has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and sunflower seed does not contain significant amounts.

Protein

protein

Both sunflower seeds and pine nut are high in protein. Sunflower seed has 26% more protein than pine nut - sunflower seed has 17.2g of protein per 100 grams and pine nut has 13.7g of protein.

Fat

saturated fat

Sunflower seed is high in saturated fat and pine nut has 18% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.

Vitamins

Vitamin C

Sunflower seeds and pine nut contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.

Vitamin A

Pine nut and sunflower seeds contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.

Vitamin E

Pine nut is a great source of Vitamin E and it has more Vitamin E than sunflower seed - pine nut has 9.3mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.

Vitamin K

Pine nut has more Vitamin K than sunflower seed - pine nut has 53.9ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.

The B Vitamins

Sunflower seed has more pantothenic acid, Vitamin B6 and folate. Both pine nut and sunflower seeds contain significant amounts of thiamin, riboflavin and niacin.

Pine Nut Sunflower Seeds
Thiamin 0.364 MG 0.325 MG
Riboflavin 0.227 MG 0.285 MG
Niacin 4.387 MG 4.198 MG
Pantothenic acid 0.313 MG 7.056 MG
Vitamin B6 0.094 MG 0.805 MG
Folate 34 UG 238 UG

Minerals

calcium

Sunflower seed is a great source of calcium and it has 256% more calcium than pine nut - sunflower seed has 57mg of calcium per 100 grams and pine nut has 16mg of calcium.

iron

Both sunflower seeds and pine nut are high in iron. Sunflower seed has 23% more iron than pine nut - sunflower seed has 6.8mg of iron per 100 grams and pine nut has 5.5mg of iron.

potassium

Both sunflower seeds and pine nut are high in potassium. Pine nut has 22% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and pine nut has 597mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.

Pine Nut Sunflower Seeds
alpha linoleic acid 0.164 G 0.079 G
Total 0.164 G 0.079 G

omega 6s

Comparing omega-6 fatty acids, both pine nut and sunflower seeds contain significant amounts of linoleic acid.

Pine Nut Sunflower Seeds
other omega 6 0.052 G ~
linoleic acid 33.15 G 37.39 G
Total 33.202 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: Pine Nut (Nuts, pine nuts, dried) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .

Pine Nut g

()
Daily Values (%)

Sunflower Seeds g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does sunflower seeds or pine nut contain more calories in 100 grams?
Both sunflower seeds and pine nut are high in calories. Pine nut has a little more calories ( 10%) than sunflower seed by weight - sunflower seed has 619 calories in 100g and pine nut has 673 calories.

Does sunflower seeds or pine nut contain more iron?
Both sunflower seeds and pine nut are high in iron. Sunflower seed has 20% more iron than pine nut - sunflower seed has 6.8mg of iron in 100 grams and pine nut has 5.5mg of iron.

Does sunflower seeds or pine nut contain more potassium?
Both sunflower seeds and pine nut are high in potassium. Pine nut has 20% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and pine nut has 597mg of potassium.

Compare Food