sunflower seed, kernel vs pumpkin seeds
Side-by-side nutrition comparison per serving. See which fits your goals better.
Sunflower seeds and pumpkin seeds are both popular snacking seeds, but pumpkin seeds hold a significant protein advantage. Pumpkin seeds deliver 29.9g protein at 559 calories per 100g with 40g fat. Sunflower seeds provide 18.9g protein at 584 calories with 48.4g fat. Pumpkin seeds pack 58 percent more protein for 25 fewer calories per 100g.
Mineral content is where both seeds truly shine, but in different areas. Pumpkin seeds are one of the best food sources of magnesium and zinc — minerals critical for sleep quality, immune function, and testosterone production. Sunflower seeds excel in vitamin E and selenium, providing antioxidant support and thyroid function benefits.
The practical advantage of sunflower seeds is cost and availability — they are cheaper and found in more stores. Pumpkin seeds (pepitas) are pricier but deliver more nutritional value per calorie. For athletes and active individuals, pumpkin seeds' magnesium content makes them particularly valuable, as magnesium is lost through sweat and frequently underconsumed in modern diets.
Pro tip
Roast pumpkin seeds with a pinch of cayenne and sea salt at 150 degrees Celsius for 15 minutes. They develop a toasty crunch that makes them addictive. Mix with sunflower seeds for a homemade seed blend that covers both vitamin E and magnesium in a single snack.
Quick Verdict
Best for weight loss
pumpkin seeds
Best for muscle gain
pumpkin seeds
Best for low-carb
pumpkin seeds
Macro Comparison
sunflower seed, kernel: 100g (100g) | pumpkin seeds: 100g (100g)
584
sunflower seed, kernel
559
pumpkin seeds
18.9g
sunflower seed, kernel
29.9g
pumpkin seeds
24.5g
sunflower seed, kernel
18.7g
pumpkin seeds
48.4g
sunflower seed, kernel
40g
pumpkin seeds
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
13%
sunflower seed, kernel
21%
pumpkin seeds
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| Nutrient | sunflower seed, kernel | pumpkin seeds |
|---|---|---|
| Calories | 584 | 559 |
| Protein | 18.9g | 29.9g |
| Carbs | 24.5g | 18.7g |
| Fat | 48.4g | 40g |
| Fiber | 7.22g | 5.08g |
| Sugar | — | — |
| Sodium | 0mg | 0mg |
| Cholesterol | — | — |
| Saturated Fat | — | — |
| Potassium | 657mg | 691mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 116mg | 37.4mg |
| Iron | 4.37mg | 8.36mg |
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.
Seeds are micro-nutrient powerhouses that most people eat too little of. Sunn helps you track seed intake and see how adding a tablespoon to your meals affects your magnesium, zinc, and vitamin E coverage.
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Take the free quizCommon Questions
Is sunflower seed, kernel or pumpkin seeds better for weight loss?
For weight loss, pumpkin seeds is the better choice. sunflower seed, kernel has 584 calories and 18.9g protein per serving, while pumpkin seeds has 559 calories and 29.9g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, sunflower seed, kernel or pumpkin seeds?
pumpkin seeds has more protein per serving. sunflower seed, kernel provides 18.9g and pumpkin seeds provides 29.9g of protein.
Can I eat both sunflower seed, kernel and pumpkin seeds together?
Yes! Combining sunflower seed, kernel and pumpkin seeds gives you 1143 calories and 48.8g protein. This combination can work well as part of a balanced meal.