Nutrition Comparison
Pumpkin Seeds vs Sunflower Seeds
Side-by-side nutrition face-off — all values per 100 grams
Calories
559 kcalvs584 kcal
Pumpkin Seeds wins
Protein
30gvs20.8g
Pumpkin Seeds wins
Fat
49gvs51.5g
Pumpkin Seeds wins
Pumpkin SeedsSunflower Seeds
559 kcalCalories584 kcal
30gProtein20.8g
11gCarbs20g
49gFat51.5g
6gFiber8.6g
1.4gSugar2.6g
| Nutrient | Pumpkin Seeds | Sunflower Seeds | Winner |
|---|---|---|---|
| Calories | 559kcal | 584kcal | Pumpkin Seeds |
| Protein | 30g | 20.8g | Pumpkin Seeds |
| Carbs | 11g | 20g | Sunflower Seeds |
| Fat | 49g | 51.5g | Pumpkin Seeds |
| Fiber | 6g | 8.6g | Sunflower Seeds |
| Sugar | 1.4g | 2.6g | Pumpkin Seeds |
Popular Food Comparisons
Frequently Asked Questions
Which has more calories, Pumpkin Seeds or Sunflower Seeds?
Pumpkin Seeds has 559 kcal per 100g while Sunflower Seeds has 584 kcal per 100g. Pumpkin Seeds is lower in calories by 25 kcal.
Which has more protein, Pumpkin Seeds or Sunflower Seeds?
Pumpkin Seeds has 30g of protein per 100g while Sunflower Seeds has 20.8g. Pumpkin Seeds is higher in protein.
Is Pumpkin Seeds healthier than Sunflower Seeds?
It depends on your goals. Pumpkin Seeds has 559 kcal, 30g protein, and 49g fat per 100g, while Sunflower Seeds has 584 kcal, 20.8g protein, and 51.5g fat. Choose based on whether you're optimizing for protein, calories, or overall macros.