Pumpkin and Squash SeedsvsSunflower Seeds
Pumpkin and Squash Seeds has 559 calories and 30g protein per 100g. Sunflower Seeds has 584 calories and 21g protein per 100g Pumpkin and Squash Seeds has more protein, Pumpkin and Squash Seeds is lower in calories.
🎯When to Eat What
Goal-based picks for Pumpkin and Squash Seeds vs Sunflower Seeds
Pumpkin and Squash Seeds packs 30.2g of protein per 100g (22% of calories from protein) — the better pick for muscle growth and recovery.
Sunflower Seeds is the heart-friendlier option with lower saturated fat, more fiber.
Pumpkin and Squash Seeds provides 809mg of potassium per 100g — important for muscle function and hydration.
Sunflower Seeds provides 78mg of calcium per 100g — a much better source for bone health.
Pumpkin and Squash Seeds has 8.8mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Pumpkin and Squash Seeds
High in saturated fat with 8.66g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 559 kcal per 100g, so portion size matters.
Sunflower Seeds
High in saturated fat with 4.46g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 584 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Seeds Pumpkin And Squash Seed Kernels | Seeds Sunflower Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 559kcal28% | 584kcal29% | <0.1kcal |
| Protein | 30g60% | 21g42% | +9.4g |
| Total Fat | 49g63% | 52g66% | <0.1g |
| Saturated Fat | 8.7g43% | 4.5g22% | +4.2g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 11g4% | 20g7% | <0.1g |
| Dietary Fiber | 6.0g21% | 8.6g31% | <0.1g |
| Sugars | 1.4g | 2.6g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 3.0mcg0% | <0.1mcg |
| Vitamin C | 1.9mg2% | 1.4mg2% | +0.50mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 2.2mg15% | 35mg235% | <0.1mg |
| Vitamin K | 7.3mcg6% | 0mcg0% | +7.3mcg |
| Vitamin B6 | 0.14mg8% | 1.3mg79% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 58mcg14% | 227mcg57% | <0.1mcg |
| Thiamin (B1) | 0.27mg23% | 1.5mg123% | <0.1mg |
| Riboflavin (B2) | 0.15mg12% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 5.0mg31% | 8.3mg52% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 7.0mg0% | 9.0mg0% | <0.1mg |
| Calcium | 46mg4% | 78mg6% | <0.1mg |
| Iron | 8.8mg49% | 5.3mg29% | +3.6mg |
| Potassium | 809mg17% | 645mg14% | +164mg |
| Phosphorus | 1230mg98% | 660mg53% | +570mg |
| Magnesium | 592mg141% | 325mg77% | +267mg |
| Zinc | 7.8mg71% | 5.0mg45% | +2.8mg |
| Copper | 1.3mg149% | 1.8mg200% | <0.1mg |
| Manganese | 4.5mg197% | 1.9mg85% | +2.6mg |
| Selenium | 9.4mcg17% | 53mcg96% | <0.1mcg |
🔬Nutritional Analysis
Calories: Pumpkin and Squash Seeds and Sunflower Seeds have nearly identical calorie content at 559 and 584 kcal per 100g respectively.
Protein: Pumpkin and Squash Seeds provides more protein with 30.2g versus 20.8g per 100g. In terms of protein-to-calorie efficiency, Pumpkin and Squash Seeds offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Pumpkin and Squash Seeds has 49g and Sunflower Seeds has 51.5g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Pumpkin and Squash Seeds: 7.3mcg vs 0mcg), Vitamin E (Sunflower Seeds: 35.2mg vs 2.18mg), Vitamin B6 (Sunflower Seeds: 1.34mg vs 0.143mg).
Key Minerals: Notable mineral differences include Selenium (Sunflower Seeds: 53mcg vs 9.4mcg), Manganese (Pumpkin and Squash Seeds: 4.54mg vs 1.95mg), Phosphorus (Pumpkin and Squash Seeds: 1230mg vs 660mg).
Diet Suitability: Both fit a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
🔗Related Comparisons
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❓Frequently Asked Questions
- Which has more protein, Pumpkin and Squash Seeds or Sunflower Seeds?
- Pumpkin and Squash Seeds has more protein with 30.2g per 100g compared to 20.8g for Sunflower Seeds.
- Which is lower in calories, Pumpkin and Squash Seeds or Sunflower Seeds?
- Pumpkin and Squash Seeds is lower in calories with 559 kcal per 100g versus 584 kcal.
- Is Pumpkin and Squash Seeds or Sunflower Seeds healthier?
- It depends on your goals. Pumpkin and Squash Seeds has 559 calories and 30.2g protein per 100g, while Sunflower Seeds has 584 calories and 20.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Pumpkin and Squash Seeds or Sunflower Seeds?
- Pumpkin and Squash Seeds is leaner with 49g of fat per 100g compared to 51.5g.
- Which has more fiber, Pumpkin and Squash Seeds or Sunflower Seeds?
- Sunflower Seeds has more fiber with 8.6g per 100g compared to 6g.