Pumpkin Seeds vs. Sunflower Seeds

Nutrition comparison of Pumpkin Seeds and Sunflower Seeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of pumpkin seeds versus sunflower seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pumpkin seeds and sunflower seeds:

  • Both sunflower seeds and pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of pumpkin seeds and sunflower seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Pumpkin Seeds src
Image of Sunflower Seeds src

Calories and Carbs

calories

Both sunflower seeds and pumpkin seeds are high in calories. Sunflower seed has 39% more calories than pumpkin seed - sunflower seed has 619 calories per 100 grams and pumpkin seed has 446 calories.

Pumpkin Seeds Sunflower Seeds
Protein 16% 10%
Carbohydrates 46% 12%
Fat 38% 77%
Alcohol ~ ~

carbohydrates

Pumpkin seed is high in carbohydrates and sunflower seed has 62% less carbohydrates than pumpkin seed - sunflower seed has 20.6g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.

dietary fiber

Both sunflower seeds and pumpkin seeds are high in dietary fiber. Pumpkin seed has 60% more dietary fiber than sunflower seed - sunflower seed has 11.5g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.

Protein

protein

Both sunflower seeds and pumpkin seeds are high in protein. Sunflower seed is very similar to sunflower seed for protein - sunflower seed has 17.2g of protein per 100 grams and pumpkin seed has 18.6g of protein.

Fat

saturated fat

Sunflower seed is high in saturated fat and pumpkin seed has 38% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.

Vitamins

Vitamin C

Sunflower seeds and pumpkin seeds contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.

Vitamin A

Pumpkin seeds and sunflower seeds contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.

The B Vitamins

Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Pumpkin Seeds Sunflower Seeds
Thiamin 0.034 MG 0.325 MG
Riboflavin 0.052 MG 0.285 MG
Niacin 0.286 MG 4.198 MG
Pantothenic acid 0.056 MG 7.056 MG
Vitamin B6 0.037 MG 0.805 MG
Folate 9 UG 238 UG

Minerals

calcium

Both sunflower seeds and pumpkin seeds are high in calcium. Sunflower seed has a little more calcium (4%) than pumpkin seed by weight - sunflower seed has 57mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.

iron

Both sunflower seeds and pumpkin seeds are high in iron. Sunflower seed has 106% more iron than pumpkin seed - sunflower seed has 6.8mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.

potassium

Both sunflower seeds and pumpkin seeds are high in potassium. Pumpkin seed has 87% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both pumpkin seeds and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).

Pumpkin Seeds Sunflower Seeds
alpha linoleic acid 0.077 G 0.079 G
Total 0.077 G 0.079 G

omega 6s

Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than pumpkin seed per 100 grams.

Pumpkin Seeds Sunflower Seeds
linoleic acid 8.759 G 37.39 G
Total 8.759 G 37.39 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pumpkin Seeds or Sunflower Seeds .

Note: The specific food items compared are: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .

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FAQ

Does sunflower seeds or pumpkin seeds contain more calories in 100 grams?
Both sunflower seeds and pumpkin seeds are high in calories. Sunflower seed has 40% more calories than pumpkin seed - sunflower seed has 619 calories in 100g and pumpkin seed has 446 calories.

Does sunflower seeds or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and sunflower seed has 60% fewer carbohydrates than pumpkin seed - sunflower seed has 20.6g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.

Does sunflower seeds or pumpkin seeds contain more calcium?
Both sunflower seeds and pumpkin seeds are high in calcium. Sunflower seed has a little more calcium ( 0%) than pumpkin seed by weight - sunflower seed has 57mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.

Does sunflower seeds or pumpkin seeds contain more iron?
Both sunflower seeds and pumpkin seeds are high in iron. Sunflower seed has 110% more iron than pumpkin seed - sunflower seed has 6.8mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.

Does sunflower seeds or pumpkin seeds contain more potassium?
Both sunflower seeds and pumpkin seeds are high in potassium. Pumpkin seed has 90% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.