Pumpkin Seeds vs Sunflower Seeds: Nutrition, Calories & Protein Compared



Pumpkin seeds - calories, kcal, weight, nutrition
Pumpkin seeds - calories, kcal, weight, nutrition

Pumpkin seeds vs Sunflower
Nutrition Facts

Pumpkin Seeds
Serving size:
  change
handful (35g)tablespoon (10g)cup (120g)half cup (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Sunflower
Serving size:
  change
handful (35g)tablespoon (15g)cup (120g)half cup (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Pumpkin Seeds vs Sunflower 100g Compare


per 100gPumpkin seedsSunflower Seeds
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 A16 µg50 µg
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

Discover the Nutritional Gems: Pumpkin Seeds and Sunflower Seeds

When it comes to snacking, seeds are a powerhouse of nutrition packed into tiny packages. Among the most popular are pumpkin seeds and sunflower seeds, both known for their impressive health benefits and nutritional content. Whether you're sprinkling them over a salad, baking them into bread, or simply munching on them by the handful, these seeds can provide a nutritious boost to your daily diet.

A Closer Look at Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are the edible seeds of a pumpkin or certain other varieties of squash. They are typically flat and asymmetrically oval, have a green color, and are encased in a yellow-white husk (although many pumpkin seeds sold commercially are husk-free). These seeds are not only a popular snack but also a nutritional powerhouse, offering a rich source of magnesium, iron, zinc, and protein.

Sunflower Seeds: The Nutty Delight

Sunflower seeds come from the center of the sunflower, a plant native to North America but grown worldwide. These seeds are encased in inedible black-and-white striped shells, also known as hulls, which need to be cracked open to reveal the edible kernel inside. Sunflower seeds are beloved for their mild, nutty flavor and firm but tender texture, making them a versatile ingredient in various culinary applications.

Nutritional Face-Off: Pumpkin Seeds vs. Sunflower Seeds

When it comes to nutritional value, both pumpkin seeds and sunflower seeds have a lot to offer, but they do have some differences worth noting.

  • Calories: Sunflower seeds are slightly higher in calories than pumpkin seeds, with 584 calories per 100 grams compared to 559 calories for pumpkin seeds.
  • Protein: Pumpkin seeds take the lead in protein content, offering 30.23 grams per 100 grams, whereas sunflower seeds provide 20.78 grams.
  • Fiber: Sunflower seeds outshine pumpkin seeds in dietary fiber, with 8.6 grams per 100 grams compared to 6 grams for pumpkin seeds.
  • Fat: Both seeds are high in healthy fats, but sunflower seeds have a slightly higher total fat content.
  • Vitamins and Minerals: Pumpkin seeds are a stellar source of magnesium, iron, and zinc. Sunflower seeds, on the other hand, are rich in vitamin E, vitamin B1 (thiamine), and vitamin B6.

Both pumpkin and sunflower seeds are gluten-free and contain no cholesterol, making them an excellent choice for individuals with dietary restrictions.

Which Seed is Better for You?

The choice between pumpkin seeds and sunflower seeds ultimately depends on your personal health goals and nutritional needs. If you're looking for a protein boost, pumpkin seeds might be the way to go. On the other hand, if you're after more fiber or vitamin B, sunflower seeds could be a better choice.

Regardless of which seed you choose, both can be a healthy addition to your diet. They can be enjoyed raw, roasted, or added to salads, yogurts, and baked goods for a nutritious crunch. Remember, though, seeds are calorie-dense, so it's important to consume them in moderation as part of a balanced diet.

In conclusion, both pumpkin seeds and sunflower seeds are nutritional powerhouses that can offer various health benefits. By understanding their nutritional profiles, you can make an informed decision on which seeds best fit your dietary needs. Happy snacking!

Pumpkin seeds 100g

559kcal

Calories source

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

Sunflower Seeds 100g

584kcal

Calories source

  • 13% CARBS
  • 13% PROTEIN
  • 74% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

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

Add comment