Nuts Pine Nuts vs Seeds Sunflower Seed Kernels
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Seeds Sunflower Seed Kernels has more protein per 100 calories: 3.36 g against 2.28 g.
- Seeds Sunflower Seed Kernels is lighter per 100 g: 587 kcal against 689 kcal.
- Nuts Pine Nuts leads in 3 micronutrients, including Thiamin (B1), Magnesium, Manganese.
- Seeds Sunflower Seed Kernels leads in 35 micronutrients, including Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5).
Per 100 calories
| Nutrient | Nuts Pine Nuts | Seeds Sunflower Seed Kernels |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 2.28 g | 3.36 g |
| Carbs | 2.7 g | 4 g |
| Fat | 8.9 g | 8.61 g |
| Vitamins | ||
| Thiamin (B1) | 0.091 mg | 0.036 mg |
| Riboflavin (B2) | 0 mg | 0.045 mg |
| Niacin (B3) | 0.649 mg | 0.951 mg |
| Pantothenic Acid (B5) | 0 mg | 1.19 mg |
| Vitamin B6 | 0.037 mg | 0.136 mg |
| Folate | 0 µg | 40.1 µg |
| Choline | 0 mg | 9.39 mg |
| Vitamin C | 0 mg | 0.213 mg |
| Vitamin E | 0 mg | 5.32 mg |
| Vitamin K | 0.464 µg | 0.494 µg |
| Minerals | ||
| Calcium | 1.27 mg | 13.4 mg |
| Iron | 0.778 mg | 0.688 mg |
| Magnesium | 29.9 mg | 21.8 mg |
| Phosphorus | 78.4 mg | 196 mg |
| Potassium | 95.1 mg | 114 mg |
| Sodium | 0 mg | 0.511 mg |
| Zinc | 0.829 mg | 0.894 mg |
| Copper | 0.163 mg | 0.309 mg |
| Manganese | 1.48 mg | 0.357 mg |
| Selenium | 0 µg | 13.4 µg |
| Carbohydrates | ||
| Fiber | 0.572 g | 1.85 g |
| Sugar | 0 g | 0.497 g |
| Fats | ||
| Polyunsaturated Fat | 0 g | 5.72 g |
| Monounsaturated Fat | 0 g | 1.5 g |
| Saturated Fat | 0 g | 1.05 g |
| Trans Fat | 0 g | 0.027 g |
| Omega-3 (ALA) | 0 g | 0.013 g |
| Omega-6 (Linoleic Acid) | 0 g | 5.71 g |
| Amino Acids | ||
| Histidine | 0.054 g | 0.093 g |
| Isoleucine | 0.082 g | 0.168 g |
| Leucine | 0.16 g | 0.244 g |
| Lysine | 0.085 g | 0.138 g |
| Methionine | 0.048 g | 0.073 g |
| Cystine | 0 g | 0.066 g |
| Phenylalanine | 0.086 g | 0.172 g |
| Tyrosine | 0.085 g | 0.098 g |
| Threonine | 0.068 g | 0.137 g |
| Tryptophan | 0.021 g | 0.051 g |
| Valine | 0.107 g | 0.194 g |
| Arginine | 0.386 g | 0.354 g |
| Alanine | 0.108 g | 0.165 g |
| Serine | 0.2 g | 0.36 g |
| Proline | 0.499 g | 0.822 g |
| Glycine | 0.106 g | 0.216 g |
| Aspartic Acid | 0.152 g | 0.174 g |
| Glutamic Acid | 0.143 g | 0.158 g |
Per 100 grams
| Nutrient | Nuts Pine Nuts | Seeds Sunflower Seed Kernels |
|---|---|---|
| Calories | 689 kcal | 587 kcal |
| Protein | 15.7 g | 19.7 g |
| Carbs | 18.6 g | 23.5 g |
| Fat | 61.3 g | 50.6 g |
| Vitamins | ||
| Thiamin (B1) | 0.625 mg | 0.213 mg |
| Riboflavin (B2) | 0 mg | 0.263 mg |
| Niacin (B3) | 4.47 mg | 5.59 mg |
| Pantothenic Acid (B5) | 0 mg | 6.99 mg |
| Vitamin B6 | 0.255 mg | 0.798 mg |
| Folate | 0 µg | 236 µg |
| Choline | 0 mg | 55.1 mg |
| Vitamin C | 0 mg | 1.25 mg |
| Vitamin E | 0 mg | 31.2 mg |
| Vitamin K | 3.2 µg | 2.9 µg |
| Minerals | ||
| Calcium | 8.74 mg | 78.5 mg |
| Iron | 5.36 mg | 4.04 mg |
| Magnesium | 206 mg | 128 mg |
| Phosphorus | 540 mg | 1,150 mg |
| Potassium | 655 mg | 667 mg |
| Sodium | 0 mg | 3 mg |
| Zinc | 5.71 mg | 5.25 mg |
| Copper | 1.12 mg | 1.82 mg |
| Manganese | 10.2 mg | 2.1 mg |
| Selenium | 0 µg | 78.8 µg |
| Carbohydrates | ||
| Fiber | 3.94 g | 10.9 g |
| Sugar | 0 g | 2.92 g |
| Fats | ||
| Polyunsaturated Fat | 0 g | 33.6 g |
| Monounsaturated Fat | 0 g | 8.78 g |
| Saturated Fat | 0 g | 6.15 g |
| Trans Fat | 0 g | 0.158 g |
| Omega-3 (ALA) | 0 g | 0.076 g |
| Omega-6 (Linoleic Acid) | 0 g | 33.5 g |
| Amino Acids | ||
| Histidine | 0.37 g | 0.546 g |
| Isoleucine | 0.567 g | 0.984 g |
| Leucine | 1.1 g | 1.44 g |
| Lysine | 0.587 g | 0.81 g |
| Methionine | 0.33 g | 0.428 g |
| Cystine | 0 g | 0.39 g |
| Phenylalanine | 0.593 g | 1.01 g |
| Tyrosine | 0.587 g | 0.576 g |
| Threonine | 0.467 g | 0.803 g |
| Tryptophan | 0.147 g | 0.301 g |
| Valine | 0.737 g | 1.14 g |
| Arginine | 2.66 g | 2.08 g |
| Alanine | 0.747 g | 0.966 g |
| Serine | 1.38 g | 2.12 g |
| Proline | 3.44 g | 4.83 g |
| Glycine | 0.73 g | 1.27 g |
| Aspartic Acid | 1.05 g | 1.02 g |
| Glutamic Acid | 0.983 g | 0.93 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Nuts Pine Nuts and Seeds Sunflower Seed Kernels, including preparation variants and research-cited compound levels, or compare any two foods.