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.
SUNFLOWER SEEDS NUTRITION FACTS
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
PUMPKIN SEEDS NUTRITION FACTS
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
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
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.
Sam Henselijn Author’s Biography – Meet L’Orenta Nuts CEO
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