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Pumpkin Seeds

Pumpkin Seeds vs. Sunflower Seeds: Which is Better?

Posted on October 18th, 2022
Pumpkin vs Sunflower Seeds Blog LOrenta Nuts

Written By Sam Henselijn

Pumpkin seeds and sunflower seeds are two popular seeds, mostly eaten as a quick snack. You can also cook with them, add a handful to salads, soups, stews, etc. Oftentimes, the seeds are used interchangeably. But are they really comparable? Which is healthier, pumpkin or sunflower seeds? Let’s take a good look at the two individually, compare their nutritional values and proven benefits. Read to find out Pumpkin Seeds vs. Sunflower Seeds: Which is Better?

Sunflower Seeds vs. Pumpkin Seeds 

Looking at the nutritional information for sunflower seeds and pumpkin seeds side by side, it’s easy to compare the two. The facts below consider 100g of each seed. 


Calories 619kcal

Carbohydrates 21g

Dietary Fiber 12g

Total Fat 57g

Saturated Fat 6g

Sodium 3mg

Protein 17g

Iron 6.8mg

Magnesium 129mg

Potassium 491mg

Copper 1.8mg

Manganese 2.1mg

Zinc 5.3mg 


Calories 446kcal

Carbohydrates 54g

Dietary Fiber 18g

Total Fat 19g

Saturated Fat 3.7g

Sodium 18mg

Protein 19g

Iron 3.3mg

Magnesium 262mg

Potassium 919mg

Copper 0.69mg

Manganese 0.5mg

Zinc 10mg

Macronutrients and Calories Comparison 

Sunflower and pumpkin seeds have similar nutritional profiles. They’re both high in vitamins and nutrients. When you consider calories intake, sunflower seeds offer more energy, with 619 kcal. The same serving of pumpkin seeds contains 446 kcal. 

Protein and Fats 

Both of these seeds offer very high quality proteins. That’s due to their impressive levels of all essential amino acids. This fact alone should make you want to consume more seeds, considering protein is such a crucial part of a healthy diet. 

Are sunflower and pumpkin seeds fattening? Well, they are caloric snacks. Sunflower seeds are almost two times higher in fats when compared to pumpkin seeds. Don’t let that scare you though. The fats present in both seeds are generally considered healthy fats, like polyunsaturated and monounsaturated fats. 

An Overview of Pumpkin Seeds

Pumpkin seeds are super popular, and with reason. A good source

Pumpkin-seeds-top-bowl-www Lorentanuts Com Jelly Belly Italian Biscotti

of omega-6 fats, the seeds have been linked to a number of possible health benefits. Most importantly, pumpkin seeds have considerable high levels of phytosterols. These  are plant compounds that could help lower blood cholesterol. 

All in all, pumpkin seeds have an incredible nutritional value. They can reduce your risk of breast cancer, and lower your risk of developing bladder stones. They have also been shown to help with menopause symptoms.

Sleep may be easier to come by after consuming a handful of pumpkin seeds. That’s because they contain zinc and tryptophan. These two elements assist in the production of serotonin, which is crucial for a good night’s rest. 

An Overview of Sunflower Seeds

Used in similar preparations as pumpkin seeds, sunflower seeds

Sunflower-seeds - Health Benefits of Sunflower Seeds | L’Orenta Nuts

present a good amount of protein, monounsaturated fats and vitamin E. Sunflower seeds also contain high levels of both monounsaturated and omega-6 fats. These components are linked to a reduction of inflammation and cholesterol levels.

Also worth noting is the high amount of antioxidants in sunflower seeds. Antioxidants are key in protecting our cells. These seeds have the power to encourage a healthier immune system. In turn, this improves the general health of hair, skin, and nails.

Final Take

-Sunflower seeds are more caloric than pumpkin seeds. They also contain more protein, and fats. 

-Sunflower seeds are richer in vitamins and minerals – especially B complex vitamins, vitamin C, phosphorus, copper, manganese, and iron. 

-Pumpkin seeds are significantly higher in carbs, and also fiber.

-Pumpkin seeds contain more vitamin K, zinc, and choline.

-Both pumpkin and sunflower seeds have proven benefits regarding cardiovascular health, blood glucose levels, and cancer cells. 

-In general, seeds can help reduce the risk of some diseases. In particular, the lignans in pumpkin and sunflower seeds could lower cholesterol and the risk of cancer.

Pumpkin-seeds-top-bowl-www Lorentanuts Com Jelly Belly Italian BiscottiRoasted-and-salted-sunflower-seeds-bowl-top-view-www Lorentanuts Com Protein Punch

Sam Henselijn Author’s Biography – Meet L’Orenta Nuts CEO

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