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  6. Pumpkin seeds vs. Sunflower seeds

Pumpkin seeds vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are pumpkin seeds and sunflower seeds different?

  • Pumpkin seeds are higher in zinc and fiber; however, sunflower seeds are richer in copper, vitamin B1, vitamin B6, phosphorus, manganese, folate, vitamin B3, and iron.
  • Daily need coverage for copper for sunflower seeds is 123% higher.
  • Pumpkin seeds contain 2 times more fiber than sunflower seeds. While pumpkin seeds contain 18.4g of fiber, sunflower seeds contain 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 seeds vs Sunflower seeds 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" 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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%
Contains more PotassiumPotassium +42.5%
Contains more ZincZinc +106%
Contains more MagnesiumMagnesium +24%
Contains more CalciumCalcium +41.8%
Contains more IronIron +58.6%
Contains more CopperCopper +160.9%
Contains more PhosphorusPhosphorus +617.4%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +293.1%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8%
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170%
Contains more Vitamin CVitamin C +366.7%
Contains more Vitamin B1Vitamin B1 +4252.9%
Contains more Vitamin B2Vitamin B2 +582.7%
Contains more Vitamin B3Vitamin B3 +2814.3%
Contains more Vitamin B5Vitamin B5 +1917.9%
Contains more Vitamin B6Vitamin B6 +3535.1%
Contains more FolateFolate +2422.2%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.69mg 1.8mg 123%
Vitamin B1 0.034mg 1.48mg 121%
Vitamin B6 0.037mg 1.345mg 101%
Selenium 53µg 96%
Polyunsaturated fat 8.844g 23.137g 95%
Phosphorus 92mg 660mg 81%
Manganese 0.496mg 1.95mg 63%
Folate 9µg 227µg 55%
Vitamin B3 0.286mg 8.335mg 50%
Fats 19.4g 51.46g 49%
Zinc 10.3mg 5mg 48%
Fiber 18.4g 8.6g 39%
Monounsaturated fat 6.032g 18.528g 31%
Iron 3.31mg 5.25mg 24%
Vitamin B2 0.052mg 0.355mg 23%
Vitamin B5 0.056mg 1.13mg 21%
Magnesium 262mg 325mg 15%
Carbs 53.75g 20g 11%
Choline 55.1mg 10%
Potassium 919mg 645mg 8%
Calories 446kcal 584kcal 7%
Protein 18.55g 20.78g 4%
Saturated fat 3.67g 4.455g 4%
Calcium 55mg 78mg 2%
Vitamin C 0.3mg 1.4mg 1%
Net carbs 35.35g 11.4g N/A
Sugar 2.62g N/A
Sodium 18mg 9mg 0%
Vitamin A 3µg 3µg 0%
Tryptophan 0.326mg 0.348mg 0%
Threonine 0.683mg 0.928mg 0%
Isoleucine 0.956mg 1.139mg 0%
Leucine 1.572mg 1.659mg 0%
Lysine 1.386mg 0.937mg 0%
Methionine 0.417mg 0.494mg 0%
Phenylalanine 0.924mg 1.169mg 0%
Valine 1.491mg 1.315mg 0%
Histidine 0.515mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +168.8%
Contains more OtherOther +25.4%
Contains more ProteinProtein +12%
Contains more FatsFats +165.3%
~equal in Water ~4.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -17.6%
Contains more Mono. FatMonounsaturated fat +207.2%
Contains more Poly. FatPolyunsaturated fat +161.6%

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