SUNFLOWER SEEDS vs PINE NUTS

Nutrition comparison per 100 g serving

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It's a tie — both foods score equally across 10 nutrient categories

SUNFLOWER SEEDS: 4 vs PINE NUTS: 4 (2 ties)

Overview

Nutrient	SUNFLOWER SEEDS	PINE NUTS	Winner
Calories	642 cal	536 cal
Protein	18.9 g	17.9 g
Carbs	22.6 g	14.3 g
Fat	49.1 g	46.4 g
Fiber	7.5 g	3.6 g
Sugar	0 g	0 g	Tie

Vitamin	SUNFLOWER SEEDS	PINE NUTS	Winner
Vitamin C, total ascorbic acid	0 MG	0 MG	Tie

Mineral	SUNFLOWER SEEDS	PINE NUTS
Calcium, Ca	0 MG	286 MG
Iron, Fe	1.4 MG	0 MG
Sodium, Na	830 MG	0 MG

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