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).
Nutrition Facts
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Amount Per Serving:
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
584kcalCalories source
- 13% CARBS.
- 13% PROTEIN
- 74% FAT
Pepitas 100g
559kcalCalories source
- 7% CARBS
- 20% PROTEIN
- 73% FAT
Compares of sunflower
Compares of pepitas
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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.