Sunflower Seeds vs Pepitas: Calories & Nutrition Showdown


Sunflower vs Pepitas
Nutrition Facts
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Sunflower vs Pepitas 100g Compare
per 100g | Sunflower Seeds | Pepitas |
---|---|---|
Calories | 584 | 559 |
Carbohydrates | 20 g | 10.71 g |
Fat | 51.46 g | 49.05 g |
Dietary fiber | 8.6 g | 6 g |
Protein | 20.78 g | 30.23 g |
Calcium | 78 mg | 46 mg |
Iron | 5.25 mg | 8.82 mg |
Magnessium | 325 mg | 592 mg |
Potassium | 645 mg | 809 mg |
Sodium | 9 mg | 7 mg |
Vitaminium A | 50 µg | 16 µg |
Vitaminium B1 (Thiamine) | 1.48 mg | 0.273 mg |
Vitaminium B2 (riboflavin) | 0.355 mg | 0.153 mg |
Vitaminium B3 (Niacin) | 8.335 mg | 4.987 mg |
Vitaminium B6 | 1.345 mg | 0.143 mg |
Vitaminium B9 (Folic acid) | 227 mg | 0.058 mg |
Vitaminium C | 1.4 mg | 1.9 mg |
Vitaminium E | 35.17 mg | 2.18 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
584kcalCalories source
- 13% CARBS.
- 13% PROTEIN
- 74% FAT
Pepitas 100g
559kcalCalories source
- 7% CARBS
- 20% PROTEIN
- 73% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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