Pumpkin Seeds vs Sunflower: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Rating: 4.8 on 4 votes.
Marcin PiotrowiczMarcin Piotrowicz
Pumpkin seeds - calories, kcal, weight, nutrition
Sunflower - calories, kcal, weight, nutrition

Pumpkin seeds vs sunflower - where is more calories?

At first glance, you can see that in pumpkin seeds is just a little less calories than in sunflower.

Pumpkin seeds has 559 kcal per 100g and sunflower 584 kcal per 100g so it is pretty easy to calculate that the difference is about 4 %.

In pumpkin seeds and in sunflower most calories came from fat.

pumpkin seeds or sunflower - where is more nutrients?

Pumpkin seeds vs sunflower: detailed nutrition, vitamins and minerals comparison

per 100gPumpkin seedsSunflower
Calories559 584
Carbohydrates10.71 g20 g
Fat49.05 g51.46 g
Dietary fiber6 g8.6 g
Protein30.23 g20.78 g
Calcium46 mg78 mg
Iron8.82 mg5.25 mg
Magnessium592 mg325 mg
Phosphorus1233 mg660 mg
Potassium809 mg645 mg
Sodium7 mg9 mg
Zink7.81 mg5 mg
Vitaminium B1 (Thiamine)0.273 mg1.48 mg
Vitaminium B2 (riboflavin)0.153 mg0.355 mg
Vitaminium B3 (Niacin)4.987 mg8.335 mg
Vitaminium B50.75 mg1.13 mg
Vitaminium B60.143 mg1.345 mg
Vitaminium B9 (Folic acid)58 mg227 mg
Vitaminium C1.9 mg1.4 mg
Vitaminium E35.1 mg35.17 mg
Beta karoten9 mg30 mg

Where is more protein?

It is aslo easy to see see that in pumpkin seeds is more protein than in sunflower.

There is 20.78g per 100g of sunflower and 30.23g per 100g of pumpkin seeds so using simple math we can see that difference is about 31 %.

Where is more carbs?

In pumpkin seeds is less carbohydrates than in sunflower.

There is 20g/100g of carbohydrates in sunflower and 10.71g/100g in pumpkin seeds so let me do the math for you again - difference is about 87 %.

Where is more fats?

In pumpkin seeds is less fats than in sunflower.

Tables below show us that there is 51.46g/100g of fats in sunflower and 49.05g/100g in pumpkin seeds. In this case difference is about 5 %.

See tables below to compare pumpkin seeds with sunflower in details.

Pumpkin seeds

  • Calories559
  • Carbohydrates10.71 g
  • Fat49.05 g
  • Dietary fiber6 g
  • Protein30.23 g
Pumpkin seeds calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Energy content

  • 7% CARBS.
  • 20% PROTEIN
  • 73% FAT


  • Calories584
  • Carbohydrates20 g
  • Fat51.46 g
  • Dietary fiber8.6 g
  • Protein20.78 g
Sunflower calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Energy content

  • 13% CARBS
  • 13% PROTEIN
  • 74% FAT

pumpkin seeds or sunflower - where is more vitamins?

pumpkin seeds or sunflower - where is more minerals?

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy eating and living style promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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