Sunflower Seeds vs Pepitas: Which Has More Calories?

Per 100 g, Sunflower Seeds has 584 kcal and Pepitas has 559 kcal, so Pepitas has 4% fewer calories.

Pepitas 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, Pepitas is the better protein source (5.41 g vs 3.56 g of protein per 100 kcal).

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

Nutrition Facts

Sunflower
Serving size:
  change
handful (35g)tablespoon (15g)cup (120g)half cup (60g)
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
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.
Pepitas
Serving size:
  change
standard serving size (30g)handful (20g)tablespoon (10g)teaspoon (3g)glass (130g)
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
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 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 IU 16 IU
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 µg 0.058 µg
Vitaminium C 1.4 mg 1.9 mg
Vitaminium E 35.17 mg 2.18 mg

More Calories in Sunflower

At first glance, you can see that in sunflower is just a little more calories than in pepitas.

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

In sunflower and in pepitas most calories came from fat.

See tables below to compare sunflower with pepitas in details.

Sunflower Seeds 100g

584kcal

Calories source

  • 13% CARBS.
  • 13% PROTEIN
  • 74% FAT
Sunflower Seeds calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Pepitas 100g

559kcal

Calories source

  • 7% CARBS
  • 20% PROTEIN
  • 73% FAT
Pepitas calories per:
100g | ounce | standard serving size | handfull | tablespoon | teaspoon | glass

Compares of sunflower

Compares of pepitas

Related foods:

Related compares:

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.