Sunflower Seeds vs Pepitas: All Nutritional Differences
Where is more calories, protein, carbs - what is more healthy?
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 100g||Sunflower Seeds||Pepitas|
|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 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|
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%.
- Carbohydrates20 g
- Fat51.46 g
- Dietary fiber8.6 g
- Protein20.78 g
100g | ounce | handfull | tablespoon | cup | half cup
- 13% CARBS.
- 13% PROTEIN
- 74% FAT
Vitamins: pepitas vs sunflower
- Vitaminium B1 (Thiamine):
sunflower - 442% more than pepitas
- Vitaminium B2 (riboflavin):
sunflower - 132% more than pepitas
- Vitaminium B3 (Niacin):
sunflower - 67% more than pepitas
- Vitaminium B6:
sunflower - 841% more than pepitas
- Vitaminium B9 (Folic acid):
sunflower - 391279% more than pepitas
- Vitaminium C:
pepitas - 36% more than sunflower
- Vitaminium E:
sunflower - 1513% more than pepitas
Compares of sunflower
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- see all compares of sunflower
Compares of pepitas
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