Is Sunflower Seeds or Pumpkin Seeds healthier?

Both Sunflower Seeds and Pumpkin Seeds can be part of a healthy diet. Pumpkin Seeds has fewer calories per 100g (568 vs 607). Pumpkin Seeds has more protein.

Which has more calories, Sunflower Seeds or Pumpkin Seeds?

Per 100g, Sunflower Seeds has 607 calories and Pumpkin Seeds has 568 calories. Pumpkin Seeds is the lower-calorie option.

Can I substitute Sunflower Seeds for Pumpkin Seeds?

Yes, Sunflower Seeds and Pumpkin Seeds can often be substituted depending on the recipe and your nutritional goals. Consider the differences in calories, protein, and texture when making the swap.

Sunflower Seeds

Pumpkin Seeds

All Comparisons

Sunflower Seeds vs Pumpkin Seeds

Sunflower Seeds

Wins in 4 of 6 categories

Compare Sunflower Seeds and Pumpkin Seeds calories, protein, and nutrition. See which is better for your diet goals.

Verdict (USDA data)

Per 100g, Sunflower Seeds has 607 calories vs Pumpkin Seeds's 568. Pumpkin Seeds has more protein (30.2g vs 18.9g).

Sources: Sunflower Seeds (FDC 2515381) · Pumpkin Seeds (FDC 2515380)

Nutrition Comparison (per 100g)

Nutrient	Sunflower Seeds		Pumpkin Seeds
Calories	607	vs	568
Protein	18.9g	vs	30.2g
Carbs	24.5g	vs	10.7g
Fat	48.4g	vs	49g
Fiber	7.2g	vs	6.5g
Sodium	0mg	vs	7mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

When to Choose Each

Choose Sunflower Seeds when:

Calories aren't your main concern
You want more fiber

See full Sunflower Seeds nutrition

Choose Pumpkin Seeds when:

You want fewer calories
You want more protein

See full Pumpkin Seeds nutrition

Frequently Asked Questions

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Last updated: 2025-01-30

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