Pumpkin seeds vs Sunflower Seeds: Which Has More Calories?
Per 100 g, Pumpkin seeds has 559 kcal and Sunflower Seeds has 584 kcal, so Pumpkin seeds has 4% fewer calories.
Pumpkin seeds has more protein (30.2 g vs 20.8 g). Sunflower Seeds has more fiber (8.6 g vs 6 g). Sunflower Seeds has more carbohydrates (20 g vs 10.7 g). Relative to calories, Pumpkin seeds is the better protein source (5.41 g vs 3.56 g of protein per 100 kcal).
Nutrition Facts
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Amount Per Serving:
Pumpkin Seeds vs Sunflower 100g Compare
| per 100g | Pumpkin seeds | Sunflower Seeds |
|---|---|---|
| Calories | 559 | 584 |
| Carbohydrates | 10.71 g | 20 g |
| Fat | 49.05 g | 51.46 g |
| Dietary fiber | 6 g | 8.6 g |
| Protein | 30.23 g | 20.78 g |
| Calcium | 46 mg | 78 mg |
| Iron | 8.82 mg | 5.25 mg |
| Magnessium | 592 mg | 325 mg |
| Phosphorus | 1233 mg | 660 mg |
| Potassium | 809 mg | 645 mg |
| Sodium | 7 mg | 9 mg |
| Zink | 7.81 mg | 5 mg |
| Vitaminium A | 16 IU | 50 IU |
| Vitaminium B1 (Thiamine) | 0.273 mg | 1.48 mg |
| Vitaminium B2 (riboflavin) | 0.153 mg | 0.355 mg |
| Vitaminium B3 (Niacin) | 4.987 mg | 8.335 mg |
| Vitaminium B5 | 0.75 mg | 1.13 mg |
| Vitaminium B6 | 0.143 mg | 1.345 mg |
| Vitaminium B9 (Folic acid) | 58 µg | 227 µg |
| Vitaminium C | 1.9 mg | 1.4 mg |
| Vitaminium E | 35.1 mg | 35.17 mg |
| Beta karoten | 9 µg | 30 µg |
Less Calories in Pumpkin seeds
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.
See tables below to compare pumpkin seeds with sunflower in details.
Pumpkin seeds 100g
559kcalCalories source
- 7% CARBS.
- 20% PROTEIN
- 73% FAT
Sunflower Seeds 100g
584kcalCalories source
- 13% CARBS
- 13% PROTEIN
- 74% FAT
Compares of pumpkin seeds
Compares of sunflower
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About the data
Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.
Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.