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Pumpkin seed vs Sunflower seed - In-Depth Nutrition Comparison

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How are Pumpkin seed and Sunflower seed different?

  • Pumpkin seed is higher in Zinc and Fiber, however Sunflower seed is richer in Copper, Vitamin B1, Vitamin B6, Phosphorus, Manganese, Folate, Vitamin B3 and Iron.
  • Daily need coverage for Copper from Sunflower seed is 123% higher.
  • Pumpkin seed contains 2 times more Fiber than Sunflower seed. While Pumpkin seed contains 18.4g of Fiber, Sunflower seed contains only 8.6g.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Pumpkin seed vs Sunflower seed infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +42.5%
Contains more Zinc +106%
Contains more Iron +58.6%
Contains more Calcium +41.8%
Contains more Magnesium +24%
Contains more Copper +160.9%
Contains more Phosphorus +617.4%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Contains more Potassium +42.5%
Contains more Zinc +106%
Contains more Iron +58.6%
Contains more Calcium +41.8%
Contains more Magnesium +24%
Contains more Copper +160.9%
Contains more Phosphorus +617.4%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +24%
Contains more Vitamin C +366.7%
Contains more Vitamin B1 +4252.9%
Contains more Vitamin B2 +582.7%
Contains more Vitamin B3 +2814.3%
Contains more Vitamin B5 +1917.9%
Contains more Vitamin B6 +3535.1%
Contains more Folate +2422.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Contains more Vitamin A +24%
Contains more Vitamin C +366.7%
Contains more Vitamin B1 +4252.9%
Contains more Vitamin B2 +582.7%
Contains more Vitamin B3 +2814.3%
Contains more Vitamin B5 +1917.9%
Contains more Vitamin B6 +3535.1%
Contains more Folate +2422.2%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
4
Pumpkin seed
156
Sunflower seed
Mineral Summary Score
120
Pumpkin seed
191
Sunflower seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
111%
Pumpkin seed
125%
Sunflower seed
Carbohydrates
54%
Pumpkin seed
20%
Sunflower seed
Fats
90%
Pumpkin seed
238%
Sunflower seed

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Sunflower seed
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Sunflower seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 20)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.6)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 2.62g)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 0.785g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin seed Sunflower seed Opinion
Calories 446 584 Sunflower seed
Protein 18.55 20.78 Sunflower seed
Fats 19.4 51.46 Sunflower seed
Vitamin C 0.3 1.4 Sunflower seed
Carbs 53.75 20 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 5.25 Sunflower seed
Calcium 55 78 Sunflower seed
Potassium 919 645 Pumpkin seed
Magnesium 262 325 Sunflower seed
Sugars 2.62 Pumpkin seed
Fiber 18.4 8.6 Pumpkin seed
Copper 0.69 1.8 Sunflower seed
Zinc 10.3 5 Pumpkin seed
Starch
Phosphorus 92 660 Sunflower seed
Sodium 18 9 Sunflower seed
Vitamin A 62 50 Pumpkin seed
Vitamin E 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 0.034 1.48 Sunflower seed
Vitamin B2 0.052 0.355 Sunflower seed
Vitamin B3 0.286 8.335 Sunflower seed
Vitamin B5 0.056 1.13 Sunflower seed
Vitamin B6 0.037 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 Sunflower seed
Folate 9 227 Sunflower seed
Trans Fat
Saturated Fat 3.67 4.455 Pumpkin seed
Monounsaturated Fat 6.032 18.528 Sunflower seed
Polyunsaturated fat 8.844 23.137 Sunflower seed
Tryptophan 0.326 0.348 Sunflower seed
Threonine 0.683 0.928 Sunflower seed
Isoleucine 0.956 1.139 Sunflower seed
Leucine 1.572 1.659 Sunflower seed
Lysine 1.386 0.937 Pumpkin seed
Methionine 0.417 0.494 Sunflower seed
Phenylalanine 0.924 1.169 Sunflower seed
Valine 1.491 1.315 Pumpkin seed
Histidine 0.515 0.632 Sunflower seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.