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  6. Sunflower seed vs. Pumpkin

Sunflower seed vs. Pumpkin — In-Depth Nutrition Comparison

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How are Sunflower seed and Pumpkin different?

  • Sunflower seed has more Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Iron, and Folate than Pumpkin.
  • Daily need coverage for Vitamin E from Sunflower seed is 229% higher.
  • Sunflower seed contains 265 times more Selenium than Pumpkin. While Sunflower seed contains 53µg of Selenium, Pumpkin contains only 0.2µg.

Seeds, sunflower seed kernels, dried and Pumpkin, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Sunflower seed vs Pumpkin 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.
Sunflower seed
Sunflower seed
9
:
1
Pumpkin
Pumpkin
Contains more Calcium +420%
Contains more Iron +821.1%
Contains more Magnesium +3511.1%
Contains more Phosphorus +2100%
Contains more Potassium +180.4%
Contains more Zinc +2073.9%
Contains more Copper +1878%
Contains more Manganese +2091%
Contains more Selenium +26400%
Contains less Sodium -88.9%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +420%
Contains more Iron +821.1%
Contains more Magnesium +3511.1%
Contains more Phosphorus +2100%
Contains more Potassium +180.4%
Contains more Zinc +2073.9%
Contains more Copper +1878%
Contains more Manganese +2091%
Contains more Selenium +26400%
Contains less Sodium -88.9%

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.
Sunflower seed
Sunflower seed
7
:
3
Pumpkin
Pumpkin
Contains more Vitamin E +4296.3%
Contains more Vitamin B1 +4674.2%
Contains more Vitamin B2 +355.1%
Contains more Vitamin B3 +1918.2%
Contains more Vitamin B5 +462.2%
Contains more Vitamin B6 +2956.8%
Contains more Folate +2422.2%
Contains more Vitamin A +11410%
Contains more Vitamin C +235.7%
Contains more Vitamin K +∞%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin E +4296.3%
Contains more Vitamin B1 +4674.2%
Contains more Vitamin B2 +355.1%
Contains more Vitamin B3 +1918.2%
Contains more Vitamin B5 +462.2%
Contains more Vitamin B6 +2956.8%
Contains more Folate +2422.2%
Contains more Vitamin A +11410%
Contains more Vitamin C +235.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
4
:
1
Pumpkin
Pumpkin
Contains more Protein +2786.1%
Contains more Fats +73414.3%
Contains more Carbs +308.2%
Contains more Other +388.7%
Contains more Water +1880.8%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +2786.1%
Contains more Fats +73414.3%
Contains more Carbs +308.2%
Contains more Other +388.7%
Contains more Water +1880.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +205766.7%
Contains more Polyunsaturated fat +578325%
Contains less Saturated Fat -99.2%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +205766.7%
Contains more Polyunsaturated fat +578325%
Contains less Saturated Fat -99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Pumpkin
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Pumpkin Opinion
Net carbs 11.4g 3.8g Sunflower seed
Protein 20.78g 0.72g Sunflower seed
Fats 51.46g 0.07g Sunflower seed
Carbs 20g 4.9g Sunflower seed
Calories 584kcal 20kcal Sunflower seed
Sugar 2.62g 2.08g Pumpkin
Fiber 8.6g 1.1g Sunflower seed
Calcium 78mg 15mg Sunflower seed
Iron 5.25mg 0.57mg Sunflower seed
Magnesium 325mg 9mg Sunflower seed
Phosphorus 660mg 30mg Sunflower seed
Potassium 645mg 230mg Sunflower seed
Sodium 9mg 1mg Pumpkin
Zinc 5mg 0.23mg Sunflower seed
Copper 1.8mg 0.091mg Sunflower seed
Manganese 1.95mg 0.089mg Sunflower seed
Selenium 53µg 0.2µg Sunflower seed
Vitamin A 50IU 5755IU Pumpkin
Vitamin A RAE 3µg 288µg Pumpkin
Vitamin E 35.17mg 0.8mg Sunflower seed
Vitamin C 1.4mg 4.7mg Pumpkin
Vitamin B1 1.48mg 0.031mg Sunflower seed
Vitamin B2 0.355mg 0.078mg Sunflower seed
Vitamin B3 8.335mg 0.413mg Sunflower seed
Vitamin B5 1.13mg 0.201mg Sunflower seed
Vitamin B6 1.345mg 0.044mg Sunflower seed
Folate 227µg 9µg Sunflower seed
Vitamin K 0µg 0.8µg Pumpkin
Tryptophan 0.348mg 0.009mg Sunflower seed
Threonine 0.928mg 0.021mg Sunflower seed
Isoleucine 1.139mg 0.023mg Sunflower seed
Leucine 1.659mg 0.034mg Sunflower seed
Lysine 0.937mg 0.039mg Sunflower seed
Methionine 0.494mg 0.008mg Sunflower seed
Phenylalanine 1.169mg 0.023mg Sunflower seed
Valine 1.315mg 0.025mg Sunflower seed
Histidine 0.632mg 0.011mg Sunflower seed
Saturated Fat 4.455g 0.037g Pumpkin
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.009g Sunflower seed
Polyunsaturated fat 23.137g 0.004g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
156%
Sunflower seed
37%
Pumpkin
Minerals Daily Need Coverage Score
207%
Sunflower seed
11%
Pumpkin

Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 4.418g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.