USDA-derived comparison
Pine Nuts vs Sunflower Seeds
Pine Nuts leads for Vitamin K and Zinc; Sunflower Seeds answers with Magnesium, Vitamin B1 and Folate.
Who each is for: Choose pine Nuts for vitamin K and zinc. Choose sunflower Seeds for magnesium and vitamin B1.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Sunflower Seeds
Typical serving: a handful (28g)
48/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Pine Nuts | Sunflower Seeds |
|---|---|---|
| Calories | 673 kcal | 584 kcal |
| Protein | 14 g | 21 g |
| Carbs | 13 g | 20 g |
| Fat | 68 g | 52 g |
| Fiber | 4 g | 9 g |
| Sat fat | 5 g | 4 g |
| Sodium | 2 mg | 9 mg |
| Potassium | 597 mg | 645 mg |
| Calcium | 16 mg | 78 mg |
| Iron | 5.5 mg | 5.3 mg |
| Magnesium | 251 mg | 325 mg |
| Zinc | 6.5 mg | 5 mg |
| Vitamin C | 1 mg | 1 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 34 µg | 227 µg |
Servings differ: 2 tbsp of pine nuts is about 20g, a handful of sunflower seeds about 28g. Scale accordingly before deciding anything on the 100g basis alone.
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