All Foods
Pumpkin Seeds vs Sunflower Seeds
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nuts & Seeds
Pumpkin Seeds
559 kcal30.2g Protein
per 100g
Nuts & SeedsSunflower Seeds
584 kcal20.8g Protein
per 100g
Nutrition Comparison
| Per 100g | Pumpkin Seeds | Sunflower Seeds |
|---|---|---|
| Calories | 559kcal | 584kcal |
| Protein | 30.2g | 20.8g |
| Carbs | 10.7g | 20g |
| Fat | 49g | 51.5g |
| Fiber | 6g | 8.6g |
| Sugar | 1.4g | 2.6g |
| Sodium | 7mg | 9mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Pumpkin Seeds has 25 fewer calories per 100g than Sunflower Seeds (4% less).
- Pumpkin Seeds delivers more protein (30.2g vs 20.8g per 100g).
- Sunflower Seeds has more fiber (8.6g vs 6g).
- Pumpkin Seeds contains less fat (49g vs 51.5g).
- Pumpkin Seeds has less sugar (1.4g vs 2.6g).
Pumpkin Seeds
Pumpkin seeds (pepitas) are exceptionally high in protein and magnesium — a mineral most people under-consume — along with zinc and iron. They make a crunchy, plant-based protein topping for salads and bowls.
View Pumpkin Seeds nutrition →Sunflower Seeds
Sunflower seeds are an outstanding source of vitamin E — a single ounce covers much of the day's need — plus magnesium, selenium and plant protein. They are a common nut-free alternative for spreads and toppings.
View Sunflower Seeds nutrition →Track Pumpkin Seeds & Sunflower Seeds in Kairo
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