pumpkin seeds vs sunflower seed, kernel
Side-by-side nutrition comparison per serving. See which fits your goals better.
Pumpkin seeds are one of the most underrated protein sources in the entire food supply. At 29.9g protein per 100g, they rival most meats — and absolutely demolish sunflower seeds' 18.9g. Both are calorie-dense (559 vs 584), which is expected for seeds, but pumpkin seeds give you dramatically more nutritional bang for those calories.
Beyond protein, pumpkin seeds are loaded with magnesium — a mineral that most adults are deficient in and that directly affects sleep quality, recovery, and energy levels. Sunflower seeds counter with exceptional vitamin E content. The practical difference comes down to usage: sunflower seeds are the classic snack seed (especially in-shell at a baseball game), while pumpkin seeds shine as a salad topper, trail mix component, or blended into pesto. If you had to pick one to keep in your pantry for general health, pumpkin seeds win by a comfortable margin on the strength of that protein and magnesium content alone.
Pro tip
Toss raw pumpkin seeds with a tiny bit of olive oil and smoked paprika, then roast at 325°F for 15-20 minutes. They become addictively crunchy and work on everything — salads, soups, grain bowls, or straight as a 30g-protein snack.
Quick Verdict
Best for weight loss
pumpkin seeds
Best for muscle gain
pumpkin seeds
Best for low-carb
pumpkin seeds
Macro Comparison
pumpkin seeds: 100g (100g) | sunflower seed, kernel: 100g (100g)
559
pumpkin seeds
584
sunflower seed, kernel
29.9g
pumpkin seeds
18.9g
sunflower seed, kernel
18.7g
pumpkin seeds
24.5g
sunflower seed, kernel
40g
pumpkin seeds
48.4g
sunflower seed, kernel
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
21%
pumpkin seeds
13%
sunflower seed, kernel
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| Nutrient | pumpkin seeds | sunflower seed, kernel |
|---|---|---|
| Calories | 559 | 584 |
| Protein | 29.9g | 18.9g |
| Carbs | 18.7g | 24.5g |
| Fat | 40g | 48.4g |
| Fiber | 5.08g | 7.22g |
| Sugar | — | — |
| Sodium | 0mg | 0mg |
| Cholesterol | — | — |
| Saturated Fat | — | — |
| Potassium | 691mg | 657mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 37.4mg | 116mg |
| Iron | 8.36mg | 4.37mg |
Which Should You Choose?
For weight loss
Choose pumpkin seeds. With 559 calories and 29.9g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose pumpkin seeds. pumpkin seeds delivers 29.9g protein per serving — 11g more than sunflower seed, kernel.
For low-carb diets
Choose pumpkin seeds with 18.7g carbs per serving.
Most people struggle to hit protein targets at lunch and snacks — dinner usually takes care of itself. Keeping roasted pumpkin seeds on hand fills that gap effortlessly. Track the habit with Sunn and watch your daily protein average climb.
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Take the free quizCommon Questions
Is pumpkin seeds or sunflower seed, kernel better for weight loss?
For weight loss, pumpkin seeds is the better choice. pumpkin seeds has 559 calories and 29.9g protein per serving, while sunflower seed, kernel has 584 calories and 18.9g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, pumpkin seeds or sunflower seed, kernel?
pumpkin seeds has more protein per serving. pumpkin seeds provides 29.9g and sunflower seed, kernel provides 18.9g of protein.
Can I eat both pumpkin seeds and sunflower seed, kernel together?
Yes! Combining pumpkin seeds and sunflower seed, kernel gives you 1143 calories and 48.8g protein. This combination can work well as part of a balanced meal.