Pumpkin seeds vs Sunflower seeds: nutrition compared
Pumpkin seeds has 1.9× the iron, 1.7× the magnesium, 1.6× the protein of Sunflower seeds per 100 g. Sunflower seeds has over 16× the vitamin E, over 9× the vitamin B6, over 5× the thiamin of Pumpkin seeds. Pumpkin seeds is lower in calories (559 vs 584 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Pumpkin seeds 1 oz (28 g), Sunflower seeds 1 oz (28 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Pumpkin seeds / serving | Sunflower seeds / serving | Pumpkin seeds / 100 g | Sunflower seeds / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 158 7.9% | 166 8.3% | 559 | 584 |
| Protein (g) | 8.5 17% | 5.4 11% | 29.9 | 18.9 |
| Total fat (g) | 11.3 15% | 13.7 18% | 40 | 48.4 |
| Saturated fat (g) | 2.5 12% | 1.3 6.3% | 8.7 | 4.5 |
| Monounsaturated fat (g) | 4.6 | 5.3 | 16.2 | 18.5 |
| Polyunsaturated fat (g) | 5.9 | 6.6 | 21 | 23.1 |
| Omega-3 (ALA+EPA+DHA) (g) | 0.03 | 0.02 | 0.12 | 0.07 |
| Cholesterol (mg) | 0 0% | 0 0% | 0 | 0 |
| Carbohydrate (g) | 5.3 1.9% | 6.9 2.5% | 18.7 | 24.5 |
| Fiber (g) | 1.4 5.1% | 2 7.3% | 5.1 | 7.2 |
| Sugars (g) | 0.4 | 0.7 | 1.4 | 2.6 |
| Calcium (mg) | 11 0.8% | 33 2.5% | 37 | 116 |
| Iron (mg) | 2.4 13% | 1.2 6.9% | 8.4 | 4.4 |
| Magnesium (mg) | 142 34% | 86 20% | 500 | 302 |
| Phosphorus (mg) | 326 26% | 208 17% | 1,150 | 732 |
| Potassium (mg) | 196 4.2% | 186 4% | 691 | 657 |
| Sodium (mg) | 2 0.1% | 3 0.1% | 7 | 9 |
| Zinc (mg) | 1.8 16% | 1.6 14% | 6.3 | 5.6 |
| Copper (mg) | 0.35 39% | 0.53 59% | 1.23 | 1.88 |
| Manganese (mg) | 1.17 51% | 0.75 32% | 4.12 | 2.63 |
| Selenium (µg) | 5.8 11% | 5 9.2% | 20.5 | 17.8 |
| Vitamin A (RAE) (µg) | 0 0% | 1 0.1% | 1 | 3 |
| Vitamin C (mg) | 0.5 0.6% | 0.4 0.4% | 1.9 | 1.4 |
| Vitamin D (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin E (mg) | 0.62 4.1% | 9.97 66% | 2.18 | 35.17 |
| Vitamin K (µg) | 2.1 1.7% | 0 0% | 7.3 | 0 |
| Thiamin (B1) (mg) | 0.08 6.4% | 0.42 35% | 0.27 | 1.48 |
| Riboflavin (B2) (mg) | 0.04 3.3% | 0.1 7.7% | 0.15 | 0.35 |
| Niacin (B3) (mg) | 1.4 8.8% | 2.4 15% | 5 | 8.3 |
| Vitamin B6 (mg) | 0.04 2.4% | 0.38 22% | 0.14 | 1.34 |
| Folate (DFE) (µg) | 16 4.1% | 64 16% | 58 | 227 |
| Vitamin B12 (µg) | 0 0% | 0 0% | 0 | 0 |
| Choline (mg) | 18 3.2% | 16 2.8% | 63 | 55 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #170556 and #170562.
Frequently asked questions
Which is healthier, Pumpkin seeds or Sunflower seeds?
Pumpkin seeds has 1.9× the iron, 1.7× the magnesium, 1.6× the protein of Sunflower seeds per 100 g. Sunflower seeds has over 16× the vitamin E, over 9× the vitamin B6, over 5× the thiamin of Pumpkin seeds. Pumpkin seeds is lower in calories (559 vs 584 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Pumpkin seeds scores 41 and Sunflower seeds scores 67. Which is 'healthier' depends on what you need more of.
Which has more protein, Pumpkin seeds or Sunflower seeds?
Pumpkin seeds: 29.9 g per 100 g for Pumpkin seeds vs 18.9 g for Sunflower seeds (8.5 vs 5.4 g per serving).
Which has fewer calories, Pumpkin seeds or Sunflower seeds?
Pumpkin seeds: 559 kcal per 100 g for Pumpkin seeds vs 584 kcal for Sunflower seeds (158 vs 166 kcal per serving).
Pumpkin seeds nutrition facts · Sunflower seeds nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.