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Sunflower seeds vs Pine nuts: nutrition comparison

Per 100 g: 621 kcal for Sunflower seeds, versus 688 kcal for Pine nuts, a difference of 67 kcal. The full breakdown, nutrient by nutrient, from the FSVO database V7.1.

Sunflower seeds

Nuts, seeds and oleaginous fruit100 g

Protein25.1 g 25.1 g

Fat54.5 g 54.5 g

Vitamin D0 µg 0 µg

Omega-30 g 0 g

Energy621 kcal 621 kcal

Protein+8.6 g

Fat−7.4 g

Vitamin Dequal

Omega-3−0.1 g

Energy−67 kcal

Pine nuts

Nuts, seeds and oleaginous fruit100 g

Protein16.5 g 16.5 g

Fat61.9 g 61.9 g

Vitamin D0 µg 0 µg

Omega-30.1 g 0.1 g

Energy688 kcal 688 kcal

Highest folate content

Sunflower seeds contains 164 µg more folate per 100 g.

Highest protein content

Sunflower seeds contains 8.6 g more protein per 100 g.

Highest iron content

Pine nuts contains 1.5 mg more iron per 100 g.

Full comparison, nutrient by nutrient

Per 100 g. In green: the higher of the two contents. “n/a”: not available in the source.

Per 100 g	Sunflower seeds	Pine nuts
Macronutrients
Energy	621 kcal	688 kcal
Protein	25.1 g	16.5 g
Fat	54.5 g	61.9 g
of which saturated fat	5.4 g	4.3 g
of which polyunsaturated	23.5 g	25.7 g
of which omega-3	0 g	0.1 g
Carbohydrates	3.6 g	13 g
of which sugars	3.4 g	4.9 g
Dietary fibre	8 g	6.3 g
Water	4.8 g	2.2 g
Alcohol	0 g	0 g
Minerals
Calcium	86 mg	20 mg
Iron	5 mg	6.5 mg
Magnesium	330 mg	370 mg
Phosphorus	670 mg	690 mg
Potassium	750 mg	810 mg
Sodium	4 mg	2 mg
Zinc	5.8 mg	5.8 mg
Vitamins
Vitamin D	0 µg	0 µg
Vitamin B12	0 µg	0 µg
Vitamin C	1 mg	< 0,5 mg
Folate	227 µg	63 µg

Sunflower seeds vs Pine nuts: nutrition comparison

Sunflower seeds

Pine nuts

Full comparison, nutrient by nutrient

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