Pumpkin seeds vs sunflower seeds
Side-by-side nutrition comparison per 100g serving: Seeds, pumpkin and squash seed kernels, dried and Seeds, sunflower seed kernels, dried.
Macronutrient Comparison
Calories
Seeds, pumpkin and squash seed kernels, dried:
559.0kcal
Seeds, sunflower seed kernels, dried:
584.0kcal
Protein
Seeds, pumpkin and squash seed kernels, dried:
30.2g
Seeds, sunflower seed kernels, dried:
20.8g
Carbs
Seeds, pumpkin and squash seed kernels, dried:
10.7g
Seeds, sunflower seed kernels, dried:
20.0g
Fat
Seeds, pumpkin and squash seed kernels, dried:
49.0g
Seeds, sunflower seed kernels, dried:
51.5g
Values are per 100g serving. Longer bars indicate higher amounts.
Better for Weight Loss
Seeds, pumpkin and squash seed kernels, dried has fewer calories (559 vs 584 kcal)
Better for Muscle Building
Seeds, pumpkin and squash seed kernels, dried has more protein (30.2g vs 20.8g)
Better for Low-Carb Diets
Seeds, pumpkin and squash seed kernels, dried has fewer carbs (10.7g vs 20g)
Better for Digestion
Seeds, sunflower seed kernels, dried has more fiber (8.6g vs 6g)
Detailed Nutrition Comparison
| Nutrient | Seeds, pumpkin and squash seed kernels, dried | Seeds, sunflower seed kernels, dried |
|---|---|---|
| Macronutrients | ||
| Calories | 559 | 584 |
| Protein | 30.2g | 20.8g |
| Carbohydrates | 10.7g | 20.0g |
| Fat | 49.0g | 51.5g |
| Fiber | 6.0g | 8.6g |
| Sugar | — | — |
| Sodium | 7mg | 9mg |
| Vitamins | ||
| Vitamin A | 1mcg | 3mcg |
| Vitamin C | 1.9mg | 1.4mg |
| Vitamin D | — | — |
| Vitamin B12 | — | — |
| Minerals | ||
| Calcium | 46mg | 78mg |
| Iron | 8.8mg | 5.3mg |
| Magnesium | 592mg | 325mg |
| Potassium | 809mg | 645mg |
| Zinc | 7.8mg | 5.0mg |
Green-highlighted values indicate the better option for that nutrient. For calories, carbs, fat, sugar, and sodium, lower is highlighted. For protein, fiber, and micronutrients, higher is highlighted. Both foods' values are from USDA FoodData Central (FDC IDs on each food's page).
Seeds, pumpkin and squash seed kernels, dried
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Seeds, sunflower seed kernels, dried
View full nutrition facts