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  6. Sunflower seeds vs. Pumpkin

Sunflower seeds vs. Pumpkin — In-Depth Nutrition Comparison

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How are Sunflower seeds and Pumpkin different?

  • Sunflower seeds are higher than Pumpkin in Vitamin E, Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Iron, and Folate.
  • Sunflower seeds covers your daily need of Vitamin E 227% more than Pumpkin.
  • Sunflower seeds contain 177 times more Selenium than Pumpkin. Sunflower seeds contain 53µg of Selenium, while Pumpkin contains 0.3µg.

Seeds, sunflower seed kernels, dried and Pumpkin, raw types were used in this article.

Infographic

Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +2608.3%
Contains more CalciumCalcium +271.4%
Contains more PotassiumPotassium +89.7%
Contains more IronIron +556.3%
Contains more CopperCopper +1317.3%
Contains more ZincZinc +1462.5%
Contains more PhosphorusPhosphorus +1400%
Contains more ManganeseManganese +1460%
Contains more SeleniumSelenium +17566.7%
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.
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% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 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 30% 511% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin EVitamin E +3217.9%
Contains more Vitamin B1Vitamin B1 +2860%
Contains more Vitamin B2Vitamin B2 +222.7%
Contains more Vitamin B3Vitamin B3 +1289.2%
Contains more Vitamin B5Vitamin B5 +279.2%
Contains more Vitamin B6Vitamin B6 +2104.9%
Contains more FolateFolate +1318.8%
Contains more CholineCholine +572%
Contains more Vitamin CVitamin C +542.9%
Contains more Vitamin AVitamin A +16926%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +1978%
Contains more FatsFats +51360%
Contains more CarbsCarbs +207.7%
Contains more OtherOther +278.8%
Contains more WaterWater +1836.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated Fat: Sat. Fat 4.455 g
Monounsaturated Fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
74% 19% 7%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated Fat +142423.1%
Contains more Poly. FatPolyunsaturated fat +462640%
Contains less Sat. FatSaturated Fat -98.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds Pumpkin
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins 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 seeds Pumpkin Opinion
Calories 584kcal 26kcal Sunflower seeds
Protein 20.78g 1g Sunflower seeds
Fats 51.46g 0.1g Sunflower seeds
Vitamin C 1.4mg 9mg Pumpkin
Net carbs 11.4g 6g Sunflower seeds
Carbs 20g 6.5g Sunflower seeds
Magnesium 325mg 12mg Sunflower seeds
Calcium 78mg 21mg Sunflower seeds
Potassium 645mg 340mg Sunflower seeds
Iron 5.25mg 0.8mg Sunflower seeds
Sugar 2.62g 2.76g Sunflower seeds
Fiber 8.6g 0.5g Sunflower seeds
Copper 1.8mg 0.127mg Sunflower seeds
Zinc 5mg 0.32mg Sunflower seeds
Phosphorus 660mg 44mg Sunflower seeds
Sodium 9mg 1mg Pumpkin
Vitamin A 50IU 8513IU Pumpkin
Vitamin A 3µg 426µg Pumpkin
Vitamin E 35.17mg 1.06mg Sunflower seeds
Manganese 1.95mg 0.125mg Sunflower seeds
Selenium 53µg 0.3µg Sunflower seeds
Vitamin B1 1.48mg 0.05mg Sunflower seeds
Vitamin B2 0.355mg 0.11mg Sunflower seeds
Vitamin B3 8.335mg 0.6mg Sunflower seeds
Vitamin B5 1.13mg 0.298mg Sunflower seeds
Vitamin B6 1.345mg 0.061mg Sunflower seeds
Vitamin K 0µg 1.1µg Pumpkin
Folate 227µg 16µg Sunflower seeds
Choline 55.1mg 8.2mg Sunflower seeds
Saturated Fat 4.455g 0.052g Pumpkin
Monounsaturated Fat 18.528g 0.013g Sunflower seeds
Polyunsaturated fat 23.137g 0.005g Sunflower seeds
Tryptophan 0.348mg 0.012mg Sunflower seeds
Threonine 0.928mg 0.029mg Sunflower seeds
Isoleucine 1.139mg 0.031mg Sunflower seeds
Leucine 1.659mg 0.046mg Sunflower seeds
Lysine 0.937mg 0.054mg Sunflower seeds
Methionine 0.494mg 0.011mg Sunflower seeds
Phenylalanine 1.169mg 0.032mg Sunflower seeds
Valine 1.315mg 0.035mg Sunflower seeds
Histidine 0.632mg 0.016mg Sunflower seeds
Omega-3 - EPA 0.014g 0g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Pumpkin
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
146%
Sunflower seeds
51%
Pumpkin
Minerals Daily Need Coverage Score
207%
Sunflower seeds
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 0.14g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
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 - 4.403g)
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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.