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  6. Seeds, sunflower seed kernels, dry roasted, without salt vs. Pumpkin seeds

Seeds, sunflower seed kernels, dry roasted, without salt vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between seeds, sunflower seed kernels, dry roasted, without salt and pumpkin seeds

  • Seeds, sunflower seed kernels, dry roasted, without salt has more phosphorus, vitamin B5, copper, manganese, vitamin B6, folate, and vitamin B3; however, pumpkin seeds are richer in zinc, magnesium, and fiber.
  • Seeds, sunflower seed kernels, dry roasted, without salt covers your daily phosphorus needs 152% more than pumpkin seeds.
  • Pumpkin seeds have 126 times less vitamin B5 than seeds, sunflower seed kernels, dry roasted, without salt. Seeds, sunflower seed kernels, dry roasted, without salt has 7.042mg of vitamin B5, while pumpkin seeds have 0.056mg.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dry roasted, without salt and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Seeds, sunflower seed kernels, dry roasted, without salt vs Pumpkin seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 92% 21% 75% 143% 610% 144% 495% 0.39% 275% 433%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +27.3%
Contains more IronIron +14.8%
Contains more CopperCopper +165.2%
Contains more PhosphorusPhosphorus +1155.4%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +325.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +103.1%
Contains more ZincZinc +94.7%
~equal in Potassium ~919mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 0.54% 522% 0% 27% 57% 132% 423% 186% 0% 6.8% 178% 30%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +366.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +211.8%
Contains more Vitamin B2Vitamin B2 +373.1%
Contains more Vitamin B3Vitamin B3 +2362.2%
Contains more Vitamin B5Vitamin B5 +12475%
Contains more Vitamin B6Vitamin B6 +2073%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2533.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +588.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 50% 24% 6%
Protein: 19.33 g
Fats: 49.8 g
Carbs: 24.07 g
Water: 1.2 g
Other: 5.6 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more FatsFats +156.7%
Contains more OtherOther +47.4%
Contains more CarbsCarbs +123.3%
Contains more WaterWater +275%
~equal in Protein ~18.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 20% 69%
Saturated Fat: Sat. Fat 5.219 g
Monounsaturated fat: Mono. Fat 9.505 g
Polyunsaturated fat: Poly. Fat 32.884 g
20% 33% 48%
Saturated Fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains more Mono. FatMonounsaturated fat +57.6%
Contains more Poly. FatPolyunsaturated fat +271.8%
Contains less Sat. FatSaturated Fat -29.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seeds, sunflower seed kernels, dry roasted, without salt Pumpkin seeds
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Seeds, sunflower seed kernels, dry roasted, without salt Pumpkin seeds Opinion
Calories 582kcal 446kcal Seeds, sunflower seed kernels, dry roasted, without salt
Protein 19.33g 18.55g Seeds, sunflower seed kernels, dry roasted, without salt
Fats 49.8g 19.4g Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin C 1.4mg 0.3mg Seeds, sunflower seed kernels, dry roasted, without salt
Net carbs 12.97g 35.35g Pumpkin seeds
Carbs 24.07g 53.75g Pumpkin seeds
Magnesium 129mg 262mg Pumpkin seeds
Calcium 70mg 55mg Seeds, sunflower seed kernels, dry roasted, without salt
Potassium 850mg 919mg Pumpkin seeds
Iron 3.8mg 3.31mg Seeds, sunflower seed kernels, dry roasted, without salt
Sugar 2.73g Pumpkin seeds
Fiber 11.1g 18.4g Pumpkin seeds
Copper 1.83mg 0.69mg Seeds, sunflower seed kernels, dry roasted, without salt
Zinc 5.29mg 10.3mg Pumpkin seeds
Phosphorus 1155mg 92mg Seeds, sunflower seed kernels, dry roasted, without salt
Sodium 3mg 18mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin A 9IU 62IU Pumpkin seeds
Vitamin A 0µg 3µg Pumpkin seeds
Vitamin E 26.1mg Seeds, sunflower seed kernels, dry roasted, without salt
Manganese 2.11mg 0.496mg Seeds, sunflower seed kernels, dry roasted, without salt
Selenium 79.3µg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin B1 0.106mg 0.034mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin B2 0.246mg 0.052mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin B3 7.042mg 0.286mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin B5 7.042mg 0.056mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin B6 0.804mg 0.037mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin K 2.7µg Seeds, sunflower seed kernels, dry roasted, without salt
Folate 237µg 9µg Seeds, sunflower seed kernels, dry roasted, without salt
Choline 55.1mg Seeds, sunflower seed kernels, dry roasted, without salt
Saturated Fat 5.219g 3.67g Pumpkin seeds
Monounsaturated fat 9.505g 6.032g Seeds, sunflower seed kernels, dry roasted, without salt
Polyunsaturated fat 32.884g 8.844g Seeds, sunflower seed kernels, dry roasted, without salt
Tryptophan 0.295mg 0.326mg Pumpkin seeds
Threonine 0.788mg 0.683mg Seeds, sunflower seed kernels, dry roasted, without salt
Isoleucine 0.967mg 0.956mg Seeds, sunflower seed kernels, dry roasted, without salt
Leucine 1.408mg 1.572mg Pumpkin seeds
Lysine 0.795mg 1.386mg Pumpkin seeds
Methionine 0.42mg 0.417mg Seeds, sunflower seed kernels, dry roasted, without salt
Phenylalanine 0.992mg 0.924mg Seeds, sunflower seed kernels, dry roasted, without salt
Valine 1.116mg 1.491mg Pumpkin seeds
Histidine 0.536mg 0.515mg Seeds, sunflower seed kernels, dry roasted, without salt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seeds, sunflower seed kernels, dry roasted, without salt Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
120%
Seeds, sunflower seed kernels, dry roasted, without salt
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
229%
Seeds, sunflower seed kernels, dry roasted, without salt
103%
Pumpkin seeds

Comparison summary

Which food contains less Sodium?
Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, dry roasted, without salt contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, dry roasted, without salt is lower in glycemic index (difference - 0)
Which food is cheaper?
Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, dry roasted, without salt is cheaper (difference - $2.2)
Which food is richer in vitamins?
Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, dry roasted, without salt is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 2.73g)
Which food is lower in Saturated Fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated Fat (difference - 1.549g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Seeds, sunflower seed kernels, dry roasted, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170563/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.