Pistachios vs Sunflower Seeds
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Pistachios
per 100g
Nuts & SeedsSunflower Seeds
per 100g
Nutrition Comparison
| Per 100g | Pistachios | Sunflower Seeds |
|---|---|---|
| Calories | 560kcal | 584kcal |
| Protein | 20.2g | 20.8g |
| Carbs | 27.2g | 20g |
| Fat | 45.3g | 51.5g |
| Fiber | 10.6g | 8.6g |
| Sugar | 7.7g | 2.6g |
| Sodium | 1mg | 9mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Pistachios has 24 fewer calories per 100g than Sunflower Seeds (4% less).
- Sunflower Seeds delivers more protein (20.8g vs 20.2g per 100g).
- Pistachios has more fiber (10.6g vs 8.6g).
- Pistachios contains less fat (45.3g vs 51.5g).
- Sunflower Seeds has less sugar (2.6g vs 7.7g).
Pistachios
Pistachios are among the highest-protein and highest-fiber nuts, with a favorable fat profile and antioxidants like lutein. Eating them in the shell naturally slows your pace, and the empty shells are a visual cue that can curb overeating.
View Pistachios nutrition →Sunflower Seeds
Sunflower seeds are an outstanding source of vitamin E — a single ounce covers much of the day's need — plus magnesium, selenium and plant protein. They are a common nut-free alternative for spreads and toppings.
View Sunflower Seeds nutrition →Track Pistachios & Sunflower Seeds in Kairo
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