Raw Pumpkin Seeds vs. Sunflower Seeds

Nutrition comparison of Raw 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 raw 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 raw pumpkin seeds and sunflower seeds:

  • Both sunflower seeds and raw pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
  • Sunflower seed has more pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of raw 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: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Raw Pumpkin Seeds src
Image of Sunflower Seeds src

Calories and Carbs

calories

Both sunflower seeds and raw pumpkin seeds are high in calories. Sunflower seed has 11% more calories than raw pumpkin seed - sunflower seed has 619 calories per 100 grams and raw pumpkin seed has 559 calories.

Raw Pumpkin Seeds Sunflower Seeds
Protein 20% 10%
Carbohydrates 7% 12%
Fat 73% 77%
Alcohol ~ ~

carbohydrates

Raw pumpkin seed has 48% less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.

dietary fiber

Both sunflower seeds and raw pumpkin seeds are high in dietary fiber. Sunflower seed has 92% more dietary fiber than raw pumpkin seed - sunflower seed has 11.5g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.

sugar

Sunflower seed has less sugar than raw pumpkin seed - raw pumpkin seed has 1.4g of sugar per 100 grams and sunflower seed does not contain significant amounts.

Protein

protein

Both sunflower seeds and raw pumpkin seeds are high in protein. Raw pumpkin seed has 76% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.

Fat

saturated fat

Both sunflower seeds and raw pumpkin seeds are high in saturated fat. Raw pumpkin seed has 45% more saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.

Vitamins

Vitamin C

Sunflower seeds and raw pumpkin seeds contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.

Vitamin A

Raw pumpkin seeds and sunflower seeds contain similar amounts of Vitamin A - raw pumpkin seed has 1ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.

Vitamin E

Raw pumpkin seed has more Vitamin E than sunflower seed - raw pumpkin seed has 2.2mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.

Vitamin K

Raw pumpkin seed has more Vitamin K than sunflower seed - raw pumpkin seed has 7.3ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.

The B Vitamins

Sunflower seed has more pantothenic acid, Vitamin B6 and folate. Both raw pumpkin seeds and sunflower seeds contain significant amounts of thiamin, riboflavin and niacin.

Raw Pumpkin Seeds Sunflower Seeds
Thiamin 0.273 MG 0.325 MG
Riboflavin 0.153 MG 0.285 MG
Niacin 4.987 MG 4.198 MG
Pantothenic acid ~ 7.056 MG
Vitamin B6 0.143 MG 0.805 MG
Folate 58 UG 238 UG

Minerals

calcium

Both sunflower seeds and raw pumpkin seeds are high in calcium. Sunflower seed has 24% more calcium than raw pumpkin seed - sunflower seed has 57mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.

iron

Both sunflower seeds and raw pumpkin seeds are high in iron. Raw pumpkin seed has 30% more iron than sunflower seed - sunflower seed has 6.8mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.

potassium

Both sunflower seeds and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 65% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Raw Pumpkin Seeds Sunflower Seeds
alpha linoleic acid 0.12 G 0.079 G
Total 0.12 G 0.079 G

omega 6s

Comparing omega-6 fatty acids, both raw pumpkin seeds and sunflower seeds contain significant amounts of linoleic acid.

Raw Pumpkin Seeds Sunflower Seeds
linoleic acid 20.71 G 37.39 G
other omega 6 0.131 G ~
Total 20.841 G 37.39 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .

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FAQ

Does sunflower seeds or raw pumpkin seeds contain more calories in 100 grams?
Both sunflower seeds and raw pumpkin seeds are high in calories. Sunflower seed has 10% more calories than raw pumpkin seed - sunflower seed has 619 calories in 100g and raw pumpkin seed has 559 calories.

Does sunflower seeds or raw pumpkin seeds contain more calcium?
Both sunflower seeds and raw pumpkin seeds are high in calcium. Sunflower seed has 20% more calcium than raw pumpkin seed - sunflower seed has 57mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.

Does sunflower seeds or raw pumpkin seeds contain more iron?
Both sunflower seeds and raw pumpkin seeds are high in iron. Raw pumpkin seed has 30% more iron than sunflower seed - sunflower seed has 6.8mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.

Does sunflower seeds or raw pumpkin seeds contain more potassium?
Both sunflower seeds and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 70% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.