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  6. Sunflower seeds vs. Pumpkin seeds

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

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How are sunflower seeds and pumpkin seeds different?

  • Sunflower seeds are higher in copper, vitamin B1, vitamin B6, phosphorus, manganese, folate, vitamin B3, and iron; however, pumpkin seeds are richer in zinc and fiber.
  • Daily need coverage for copper for sunflower seeds is 123% higher.
  • Sunflower seeds contain 44 times more vitamin B1 than pumpkin seeds. While sunflower seeds contain 1.48mg of vitamin B1, pumpkin seeds contain only 0.034mg.

Seeds, sunflower seed kernels, dried and Seeds, pumpkin, and squash seeds, whole, roasted, without salt are the varieties used in this article.

Infographic

Sunflower seeds vs Pumpkin 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 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +42.5%
Contains more ZincZinc +106%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 1% 703% 370% 82% 156% 68% 310% 0% 0% 170%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 1% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8%
Contains more Vitamin CVitamin C +366.7%
Contains more Vitamin EVitamin E +∞%
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 D ~0µg
~equal in Vitamin A ~3µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Pumpkin seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.69mg 123%
Vitamin B1 1.48mg 0.034mg 121%
Vitamin B6 1.345mg 0.037mg 101%
Selenium 53µg 96%
Polyunsaturated fat 23.137g 8.844g 95%
Phosphorus 660mg 92mg 81%
Manganese 1.95mg 0.496mg 63%
Folate 227µg 9µg 55%
Vitamin B3 8.335mg 0.286mg 50%
Fats 51.46g 19.4g 49%
Zinc 5mg 10.3mg 48%
Fiber 8.6g 18.4g 39%
Monounsaturated fat 18.528g 6.032g 31%
Iron 5.25mg 3.31mg 24%
Vitamin B2 0.355mg 0.052mg 23%
Vitamin B5 1.13mg 0.056mg 21%
Magnesium 325mg 262mg 15%
Carbs 20g 53.75g 11%
Choline 55.1mg 10%
Potassium 645mg 919mg 8%
Calories 584kcal 446kcal 7%
Protein 20.78g 18.55g 4%
Saturated fat 4.455g 3.67g 4%
Calcium 78mg 55mg 2%
Vitamin C 1.4mg 0.3mg 1%
Protein per 100 calories 3.6g 4.2g N/A
Calories per 10 g protein 281kcal 240kcal N/A
Weight per 100 calories 17g 22g N/A
Unsaturated / Saturated Fat ratio 9.4 4.1 N/A
Net carbs 11.4g 35.35g N/A
Sugar 2.62g N/A
Sodium 9mg 18mg 0%
Vitamin A 3µg 3µg 0%
Tryptophan 0.348mg 0.326mg 0%
Threonine 0.928mg 0.683mg 0%
Isoleucine 1.139mg 0.956mg 0%
Leucine 1.659mg 1.572mg 0%
Lysine 0.937mg 1.386mg 0%
Methionine 0.494mg 0.417mg 0%
Phenylalanine 1.169mg 0.924mg 0%
Valine 1.315mg 1.491mg 0%
Histidine 0.632mg 0.515mg 0%
Omega-3 - EPA 0.014g N/A

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
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 ProteinProtein +12%
Contains more FatsFats +165.3%
Contains more CarbsCarbs +168.8%
Contains more OtherOther +25.4%
~equal in Water ~4.5g

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
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 +207.2%
Contains more Poly. FatPolyunsaturated fat +161.6%
Contains less Sat. FatSaturated fat -17.6%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.