Raw Pumpkin Seeds vs. Sunflower Seeds
Nutrition comparison of Raw Pumpkin Seeds and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw pumpkin seeds
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw pumpkin seeds and sunflower seeds:
- Both sunflower seeds and raw pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Sunflower seed has more pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and raw pumpkin seeds are high in calories. Sunflower seed has 11% more calories than raw pumpkin seed - sunflower seed has 619 calories per 100 grams and raw pumpkin seed has 559 calories.
| Raw Pumpkin Seeds | Sunflower Seeds | |
|---|---|---|
| Protein | 20% | 10% |
| Carbohydrates | 7% | 12% |
| Fat | 73% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pumpkin seed has 48% less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both sunflower seeds and raw pumpkin seeds are high in dietary fiber. Sunflower seed has 92% more dietary fiber than raw pumpkin seed - sunflower seed has 11.5g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Sunflower seed has less sugar than raw pumpkin seed - raw pumpkin seed has 1.4g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and raw pumpkin seeds are high in protein. Raw pumpkin seed has 76% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Both sunflower seeds and raw pumpkin seeds are high in saturated fat. Raw pumpkin seed has 45% more saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Sunflower seeds and raw pumpkin seeds contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Raw pumpkin seeds and sunflower seeds contain similar amounts of Vitamin A - raw pumpkin seed has 1ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Raw pumpkin seed has more Vitamin E than sunflower seed - raw pumpkin seed has 2.2mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Raw pumpkin seed has more Vitamin K than sunflower seed - raw pumpkin seed has 7.3ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more pantothenic acid, Vitamin B6 and folate. Both raw pumpkin seeds and sunflower seeds contain significant amounts of thiamin, riboflavin and niacin.
| Raw Pumpkin Seeds | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.273 MG | 0.325 MG |
| Riboflavin | 0.153 MG | 0.285 MG |
| Niacin | 4.987 MG | 4.198 MG |
| Pantothenic acid | ~ | 7.056 MG |
| Vitamin B6 | 0.143 MG | 0.805 MG |
| Folate | 58 UG | 238 UG |
Minerals
calcium
Both sunflower seeds and raw pumpkin seeds are high in calcium. Sunflower seed has 24% more calcium than raw pumpkin seed - sunflower seed has 57mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Both sunflower seeds and raw pumpkin seeds are high in iron. Raw pumpkin seed has 30% more iron than sunflower seed - sunflower seed has 6.8mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both sunflower seeds and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 65% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raw pumpkin seeds and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| Raw Pumpkin Seeds | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.12 G | 0.079 G |
| Total | 0.12 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, both raw pumpkin seeds and sunflower seeds contain significant amounts of linoleic acid.
| Raw Pumpkin Seeds | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 20.71 G | 37.39 G |
| other omega 6 | 0.131 G | ~ |
| Total | 20.841 G | 37.39 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Raw Pumpkin Seeds g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or raw pumpkin seeds contain more calories in 100 grams?Both sunflower seeds and raw pumpkin seeds are high in calories. Sunflower seed has 10% more calories than raw pumpkin seed - sunflower seed has 619 calories in 100g and raw pumpkin seed has 559 calories.
Does sunflower seeds or raw pumpkin seeds contain more calcium?
Both sunflower seeds and raw pumpkin seeds are high in calcium. Sunflower seed has 20% more calcium than raw pumpkin seed - sunflower seed has 57mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does sunflower seeds or raw pumpkin seeds contain more iron?
Both sunflower seeds and raw pumpkin seeds are high in iron. Raw pumpkin seed has 30% more iron than sunflower seed - sunflower seed has 6.8mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does sunflower seeds or raw pumpkin seeds contain more potassium?
Both sunflower seeds and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 70% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.