Sunflower Seeds vs Pepitas: Calories & Nutrition Showdown



Sunflower Seeds - calories, kcal, weight, nutrition
Sunflower Seeds - calories, kcal, weight, nutrition

Sunflower vs Pepitas
Nutrition Facts

Sunflower
Serving size:
  change
handful (35g)tablespoon (15g)cup (120g)half cup (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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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.
Pepitas
Serving size:
  change
standard serving size (30g)handful (20g)tablespoon (10g)teaspoon (3g)glass (130g)
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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%

Sugars g

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 vs Pepitas 100g Compare


per 100gSunflower SeedsPepitas
Calories584 559
Carbohydrates20 g10.71 g
Fat51.46 g49.05 g
Dietary fiber8.6 g6 g
Protein20.78 g30.23 g
Calcium78 mg46 mg
Iron5.25 mg8.82 mg
Magnessium325 mg592 mg
Potassium645 mg809 mg
Sodium9 mg7 mg
Vitaminium A50 µg16 µg
Vitaminium B1 (Thiamine)1.48 mg0.273 mg
Vitaminium B2 (riboflavin)0.355 mg0.153 mg
Vitaminium B3 (Niacin)8.335 mg4.987 mg
Vitaminium B61.345 mg0.143 mg
Vitaminium B9 (Folic acid)227 mg0.058 mg
Vitaminium C1.4 mg1.9 mg
Vitaminium E35.17 mg2.18 mg

Discover the Nutritional Treasures of Sunflower Seeds and Pepitas

When it comes to snacking, sunflower seeds and pepitas (pumpkin seeds) are not just a delight to the taste buds but also a treasure trove of nutrients. Both these seeds have carved their niche in the world of healthy snacks, thanks to their impressive nutritional profiles and versatile culinary uses. But beyond their health benefits, there are interesting facts and unique characteristics that set them apart. Let's delve into the world of these two popular seeds and uncover what makes them special.

A Peek into the World of Sunflower Seeds

Sunflower seeds, derived from the magnificent sunflower plant, are more than just bird feed. They are a staple in many diets around the world, famed for their crunchy texture and slightly nutty flavor. Sunflower seeds are often enjoyed roasted and salted, but they can also be found raw or as an ingredient in various dishes. They're not only a great snack but also a versatile ingredient in salads, bread, and energy bars. Beyond their culinary uses, sunflower seeds are a symbol of the sun in many cultures, representing vitality and happiness.

Exploring the Versatility of Pepitas

Pepitas, or pumpkin seeds, are the edible seeds of a pumpkin or certain other varieties of squash. The word "pepita" is derived from Mexican Spanish, meaning "little seed of squash." These seeds have a rich, buttery flavor that makes them a popular ingredient in Mexican cuisine. Unlike sunflower seeds, pepitas are usually hulled, which means they don't have the outer shell. This makes them an easy-to-eat snack and a flavorful addition to dishes like mole, salads, and baked goods. Pepitas are also celebrated in October during Halloween and the Day of the Dead as a traditional snack, roasted with salt and spices.

Nutritional Comparison: A Closer Look

While both sunflower seeds and pepitas are packed with nutrients, they each have their own unique nutritional offerings. Sunflower seeds are a fantastic source of vitamin E, a powerful antioxidant that helps protect cells from damage. They also boast a high content of magnesium, which is beneficial for bone health and energy production. With 51.46 grams of fat and 20.78 grams of protein per 100 grams, sunflower seeds are a satisfying snack that can keep you full for longer.

On the other hand, pepitas stand out for their impressive protein content, with 30.23 grams per 100 grams, making them an excellent choice for those looking to increase their protein intake. They are also a superior source of magnesium, with 592 milligrams per 100 grams, which is almost double that of sunflower seeds. Additionally, pepitas are rich in iron and zinc, minerals that are crucial for immune function and overall health.

Which Seed Should You Choose?

Choosing between sunflower seeds and pepitas ultimately depends on your nutritional needs and taste preferences. If you're looking for a snack high in vitamin E and magnesium, sunflower seeds are an excellent choice. They're also a bit higher in fiber, which is beneficial for digestive health. However, if you're seeking a protein boost along with a significant amount of iron and magnesium, pepitas might be the way to go.

Regardless of your choice, both sunflower seeds and pepitas offer a myriad of health benefits and can be a nutritious addition to your diet. Enjoy them as a snack, sprinkle them on salads, or incorporate them into your cooking for an extra dose of flavor and nutrition. The versatility and health benefits of these seeds make them a must-have in your pantry.

So next time you reach for a snack, consider the wholesome goodness of sunflower seeds and pepitas. Not only will you satisfy your hunger, but you'll also be nourishing your body with every bite.

Sunflower Seeds 100g

584kcal

Calories source

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

Pepitas 100g

559kcal

Calories source

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

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