Sunflower Seeds vs Pepitas: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

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

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 And Pepitas Nutrition Difference

Pepitas vs Sunflower: Vitamins and Minerals Comparison

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 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

Less protein in sunflower

It is aslo easy to see see that in sunflower is less protein than in pepitas.

There is 30.23g per 100g of pepitas and 20.78g per 100g of sunflower so using simple math we can see that difference is about 45%.

More carbohydrates in sunflower

In sunflower is more carbohydrates than in pepitas.

There is 10.71g/100g of carbohydrates in pepitas and 20g/100g in sunflower so let me do the math for you again - difference is about 87%.

More fat in sunflower

In sunflower is more fats than in pepitas.

The tables above show us that there is 49.05g/100g of fats in pepitas and 51.46g/100g in sunflower. In this case difference is about 5%.

Sunflower Seeds

  • Calories584
  • Carbohydrates20 g
  • Fat51.46 g
  • Dietary fiber8.6 g
  • Protein20.78 g
Sunflower Seeds calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

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


  • Calories559
  • Carbohydrates10.71 g
  • Fat49.05 g
  • Dietary fiber6 g
  • Protein30.23 g
Pepitas calories per:
100g | ounce | standard serving size | handfull | tablespoon | teaspoon | glass

Calories source

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

Vitamins: pepitas vs sunflower

Minerals: sunflower vs pepitas

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz 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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