Pineapple vs. Sunflower Seeds
Nutrition comparison of Pineapple and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and sunflower seeds:
- Pineapple is an excellent source of Vitamin C.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and pineapple has 92% less calories than sunflower seed - pineapple has 50 calories per 100 grams and sunflower seed has 619 calories.
For macronutrient ratios, pineapple is lighter in protein, much heavier in carbs and much lighter in fat compared to sunflower seeds per calorie. Pineapple has a macronutrient ratio of 4:95:2 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Sunflower Seeds | |
|---|---|---|
| Protein | 4% | 10% |
| Carbohydrates | 95% | 12% |
| Fat | 2% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Pineapple has 36% less carbohydrates than sunflower seed - pineapple has 13.1g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has 721% more dietary fiber than pineapple - pineapple has 1.4g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than pineapple - pineapple has 9.9g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has 30 times more protein than pineapple - pineapple has 0.54g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and pineapple has 100% less saturated fat than sunflower seed - pineapple has 0.01g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Pineapple is an excellent source of Vitamin C and it has 33 times more Vitamin C than sunflower seed - pineapple has 47.8mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Pineapple and sunflower seeds contain similar amounts of Vitamin A - pineapple has 3ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Pineapple and sunflower seeds contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Pineapple and sunflower seeds contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pineapple | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.079 MG | 0.325 MG |
| Riboflavin | 0.032 MG | 0.285 MG |
| Niacin | 0.5 MG | 4.198 MG |
| Pantothenic acid | 0.213 MG | 7.056 MG |
| Vitamin B6 | 0.112 MG | 0.805 MG |
| Folate | 18 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 338% more calcium than pineapple - pineapple has 13mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 22 times more iron than pineapple - pineapple has 0.29mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 350% more potassium than pineapple - pineapple has 109mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than pineapple per 100 grams.
| Pineapple | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.079 G |
| Total | 0.017 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than pineapple per 100 grams.
| Pineapple | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.023 G | 37.39 G |
| Total | 0.023 G | 37.39 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Pineapple or Sunflower Seeds .
Note: The specific food items compared are: Pineapple (Pineapple, raw, all varieties) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Pineapple 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 pineapple or sunflower seeds contain more calories in 100 grams?Sunflower seed is high in calories and pineapple has 90% less calories than sunflower seed - pineapple has 50 calories in 100g and sunflower seed has 619 calories.
Does pineapple or sunflower seeds have more carbohydrates?
By weight, pineapple has 40% fewer carbohydrates than sunflower seed - pineapple has 13.1g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does pineapple or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 22 times more iron than pineapple - pineapple has 0.29mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does pineapple or sunflower seeds contain more potassium?
Sunflower seed is a rich source of potassium and it has 350% more potassium than pineapple - pineapple has 109mg of potassium in 100 grams and sunflower seed has 491mg of potassium.