Sunflower seeds vs. Pumpkin — In-Depth Nutrition Comparison

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How are sunflower seeds and pumpkins different?

Sunflower seeds are higher in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, and iron; however, pumpkins are richer in vitamin A.
Daily need coverage for vitamin E for sunflower seeds is 229% higher.
Sunflower seeds contain 265 times more selenium than pumpkins. While sunflower seeds contain 53µg of selenium, pumpkins contain only 0.2µg.
Sunflower seeds have a lower glycemic index (20) than pumpkins (52).

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

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Sunflower seeds

Pumpkin

Contains more MagnesiumMagnesium	+3511.1%
Contains more CalciumCalcium	+420%
Contains more PotassiumPotassium	+180.4%
Contains more IronIron	+821.1%
Contains more CopperCopper	+1878%
Contains more ZincZinc	+2073.9%
Contains more PhosphorusPhosphorus	+2100%
Contains more ManganeseManganese	+2091%
Contains more SeleniumSelenium	+26400%

Contains less SodiumSodium

-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 seeds

Pumpkin

Contains more Vitamin EVitamin E	+4296.3%
Contains more Vitamin B1Vitamin B1	+4674.2%
Contains more Vitamin B2Vitamin B2	+355.1%
Contains more Vitamin B3Vitamin B3	+1918.2%
Contains more Vitamin B5Vitamin B5	+462.2%
Contains more Vitamin B6Vitamin B6	+2956.8%
Contains more FolateFolate	+2422.2%

Contains more Vitamin CVitamin C	+235.7%
Contains more Vitamin AVitamin A	+9500%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	35.17mg	0.8mg	229%
Copper	1.8mg	0.091mg	190%
Polyunsaturated fat	23.137g	0.004g	154%
Vitamin B1	1.48mg	0.031mg	121%
Vitamin B6	1.345mg	0.044mg	100%
Selenium	53µg	0.2µg	96%
Phosphorus	660mg	30mg	90%
Manganese	1.95mg	0.089mg	81%
Fats	51.46g	0.07g	79%
Magnesium	325mg	9mg	75%
Iron	5.25mg	0.57mg	59%
Folate	227µg	9µg	55%
Vitamin B3	8.335mg	0.413mg	50%
Monounsaturated fat	18.528g	0.009g	46%
Zinc	5mg	0.23mg	43%
Protein	20.78g	0.72g	40%
Vitamin A	3µg	288µg	32%
Fiber	8.6g	1.1g	30%
Calories	584kcal	20kcal	28%
Vitamin B2	0.355mg	0.078mg	21%
Saturated fat	4.455g	0.037g	20%
Vitamin B5	1.13mg	0.201mg	19%
Potassium	645mg	230mg	12%
Choline	55.1mg	6.2mg	9%
Calcium	78mg	15mg	6%
Carbs	20g	4.9g	5%
Vitamin C	1.4mg	4.7mg	4%
Vitamin K	0µg	0.8µg	1%
Net carbs	11.4g	3.8g	N/A
Sugar	2.62g	2.08g	N/A
Sodium	9mg	1mg	0%
Tryptophan	0.348mg	0.009mg	0%
Threonine	0.928mg	0.021mg	0%
Isoleucine	1.139mg	0.023mg	0%
Leucine	1.659mg	0.034mg	0%
Lysine	0.937mg	0.039mg	0%
Methionine	0.494mg	0.008mg	0%
Phenylalanine	1.169mg	0.023mg	0%
Valine	1.315mg	0.025mg	0%
Histidine	0.632mg	0.011mg	0%
Omega-3 - EPA	0.014g	0g	N/A