Pistachios vs Sunflower Seeds
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Pistachio Nuts vs Sunflower Seed: nutrition per 100 g
| Per 100 g | Pistachio Nuts | Sunflower Seed |
|---|---|---|
| Calories | 598 kcal | 609 kcal |
| Protein | 20.5 g | 18.9 g |
| Carbohydrate | 27.7 g | 24.5 g |
| Fat | 45 g | 48.4 g |
| Fibre | 7 g | 7.2 g |
| Allergens | Tree nuts | None listed |
Vitamins and minerals per 100 g
| Nutrient | Pistachio Nuts | Sunflower Seed |
|---|---|---|
| Calcium, Ca | 117.4 mg | 115.6 mg |
| Copper, Cu | 1.05 mg | 1.88 mg |
| Folate, DFE | 51 ug | 227 ug |
| Folate, food | 51 ug | 227 ug |
| Folate, total | 51 ug | 227 ug |
| Iron, Fe | 3.46 mg | 4.37 mg |
| Magnesium, Mg | 109.7 mg | 301.9 mg |
| Manganese, Mn | 1.05 mg | 2.63 mg |
| Niacin | 1.3 mg | 8.34 mg |
| Pantothenic acid | 0.52 mg | 1.13 mg |
| Phosphorus, P | 499.6 mg | 732 mg |
| Potassium, K | 947 mg | 656.8 mg |
| Riboflavin | 0.16 mg | 0.36 mg |
| Selenium, Se | 23.12 ug | 17.78 ug |
| Thiamin | 0.87 mg | 1.48 mg |
| Vitamin A, IU | 516 iu | 50 iu |
| Vitamin A, RAE | 26 ug | 3 ug |
| Vitamin B-6 | 1.7 mg | 1.35 mg |
| Vitamin C, total ascorbic acid | 5.6 mg | 1.4 mg |
| Zinc, Zn | 2.18 mg | 5.58 mg |
Pistachio Nuts is higher in carbohydrate. Reach for Pistachio Nuts when you want quicker-energy carbohydrate.
Full nutrition facts: Pistachio Nuts · Sunflower Seed
Bottom line
Per 100 g, Pistachios provides 598 kcal, 20.5 g protein, 27.7 g carbohydrate, 45 g fat and 7 g fiber; Sunflower Seeds provides 609 kcal, 18.9 g protein, 24.5 g carbohydrate, 48.4 g fat and 7.2 g fiber.
Looking beyond the macronutrients, Sunflower Seeds is the better source of folate, magnesium, zinc (see the vitamins and minerals table below).
Similar calories and protein. Sunflower seeds carry far more folate, magnesium, zinc and vitamin E; pistachios have more potassium and vitamin A, and are a tree nut allergen.
In short: there is no nutritional reason to prefer one over the other — choose by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.