Pumpkin Seeds vs Sunflower Seeds
Pumpkin seeds have more protein (30.2 g against 20.8 g per 100 g) and magnesium. Sunflower seeds have more vitamin E (35.2 mg against 2.18 mg), more fiber and less saturated fat.
Where they differ
Per 100 g, the amount in each food. Only differences of at least 25%.
More in pumpkin seeds
- Protein30.2 g vs 20.8 g
- Omega-3 fatty acids0.12 g vs 0.07 g
- Molybdenum158 µg vs 38 µg
- Manganese4.54 mg vs 1.95 mg
- Magnesium592 mg vs 325 mg
More in sunflower seeds
- Fiber8.6 g vs 6 g
- Vitamin B799.8 µg vs 13.5 µg
- Vitamin E35.2 mg vs 2.18 mg
- Vitamin B11.48 mg vs 0.27 mg
- Selenium53 µg vs 9.4 µg
USDA records compared: Seeds, pumpkin and squash seed kernels, dried; Seeds, sunflower seed kernels, dried.
| Per servingPer 100 g | Pumpkin seedsper 1 oz (28 g) | Sunflower seedsper 1 oz (28 g) |
|---|---|---|
| Calories | 158 kcal | 166 kcal |
| Protein | 8.57 g (17%) (higher) | 5.89 g (12%) |
| Carbohydrates | 3.04 g (1%) | 5.67 g (2%) (higher) |
| Fiber | 1.7 g (6%) | 2.44 g (9%) (higher) |
| Sugars | 0.4 g | 0.74 g (higher) |
| Total fat | 13.9 g (18%) | 14.6 g (19%) (higher) |
| Saturated fat | 2.45 g (12%) (higher) | 1.26 g (6%) |
| Molybdenum | 44.7 µg (99%) (higher) | 10.8 µg (24%) |
| Vitamin B7 | 3.8 µg (13%) | 28.3 µg (94%) (higher) |
| Vitamin E | 0.62 mg (4%) | 9.97 mg (66%) (higher) |
| Copper | 0.38 mg (42%) | 0.51 mg (57%) (higher) |
| Manganese | 1.29 mg (56%) (higher) | 0.55 mg (24%) |
| Magnesium | 168 mg (40%) (higher) | 92.1 mg (22%) |
| Calories | 559 kcal | 584 kcal |
| Protein | 30.2 g (60%) (higher) | 20.8 g (42%) |
| Carbohydrates | 10.7 g (4%) | 20 g (7%) (higher) |
| Fiber | 6 g (21%) | 8.6 g (31%) (higher) |
| Sugars | 1.4 g | 2.62 g (higher) |
| Total fat | 49.1 g (63%) | 51.5 g (66%) (higher) |
| Saturated fat | 8.66 g (43%) (higher) | 4.46 g (22%) |
| Molybdenum | 158 µg (350%) (higher) | 38 µg (84%) |
| Vitamin B7 | 13.5 µg (45%) | 99.8 µg (333%) (higher) |
| Vitamin E | 2.18 mg (15%) | 35.2 mg (234%) (higher) |
| Copper | 1.34 mg (149%) | 1.8 mg (200%) (higher) |
| Manganese | 4.54 mg (198%) (higher) | 1.95 mg (85%) |
| Magnesium | 592 mg (141%) (higher) | 325 mg (77%) |
| Energy | 663 kJ / 158 kcal | 693 kJ / 166 kcal |
| Protein | 8.57 g (17%) (higher) | 5.89 g (12%) |
| Carbohydrates | 3.04 g (1%) | 5.67 g (2%) (higher) |
| Fiber | 1.7 g | 2.44 g (higher) |
| Sugars | 0.4 g (<1%) | 0.74 g (<1%) (higher) |
| Total fat | 13.9 g (20%) | 14.6 g (21%) (higher) |
| Saturated fat | 2.45 g (12%) (higher) | 1.26 g (6%) |
| Molybdenum | 44.7 µg (89%) (higher) | 10.8 µg (22%) |
| Vitamin E | 0.62 mg (5%) | 9.97 mg (83%) (higher) |
| Manganese | 1.29 mg (64%) (higher) | 0.55 mg (28%) |
| Vitamin B7 | 3.8 µg (8%) | 28.3 µg (57%) (higher) |
| Copper | 0.38 mg (38%) | 0.51 mg (51%) (higher) |
| Phosphorus | 350 mg (50%) (higher) | 187 mg (27%) |
| Energy | 2,339 kJ / 559 kcal | 2,443 kJ / 584 kcal |
| Protein | 30.2 g (60%) (higher) | 20.8 g (42%) |
| Carbohydrates | 10.7 g (4%) | 20 g (8%) (higher) |
| Fiber | 6 g | 8.6 g (higher) |
| Sugars | 1.4 g (2%) | 2.62 g (3%) (higher) |
| Total fat | 49.1 g (70%) | 51.5 g (74%) (higher) |
| Saturated fat | 8.66 g (43%) (higher) | 4.46 g (22%) |
| Molybdenum | 158 µg (315%) (higher) | 38 µg (76%) |
| Vitamin E | 2.18 mg (18%) | 35.2 mg (293%) (higher) |
| Manganese | 4.54 mg (227%) (higher) | 1.95 mg (98%) |
| Vitamin B7 | 13.5 µg (27%) | 99.8 µg (200%) (higher) |
| Copper | 1.34 mg (134%) | 1.8 mg (180%) (higher) |
| Phosphorus | 1,233 mg (176%) (higher) | 660 mg (94%) |
● = higher amount. Source: USDA FoodData Central (FDC 170556, 170562).