Pepitas vs Sunflower Seeds
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Pumpkin Seeds (Pepitas) vs Sunflower Seed: nutrition per 100 g
| Per 100 g | Pumpkin Seeds (Pepitas) | Sunflower Seed |
|---|---|---|
| Calories | 555 kcal | 609 kcal |
| Protein | 29.9 g | 18.9 g |
| Carbohydrate | 18.7 g | 24.5 g |
| Fat | 40 g | 48.4 g |
| Fibre | 5.1 g | 7.2 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Pumpkin Seeds (Pepitas) | Sunflower Seed |
|---|---|---|
| Calcium, Ca | 37.38 mg | 115.6 mg |
| Choline, total | 63 mg | 55.1 mg |
| Copper, Cu | 1.23 mg | 1.88 mg |
| Folate, DFE | 58 ug | 227 ug |
| Folate, food | 58 ug | 227 ug |
| Folate, total | 58 ug | 227 ug |
| Iron, Fe | 8.36 mg | 4.37 mg |
| Magnesium, Mg | 499.7 mg | 301.9 mg |
| Manganese, Mn | 4.12 mg | 2.63 mg |
| Niacin | 4.99 mg | 8.34 mg |
| Pantothenic acid | 0.75 mg | 1.13 mg |
| Phosphorus, P | 1150 mg | 732 mg |
| Potassium, K | 691.2 mg | 656.8 mg |
| Riboflavin | 0.15 mg | 0.36 mg |
| Selenium, Se | 20.52 ug | 17.78 ug |
| Thiamin | 0.27 mg | 1.48 mg |
| Vitamin A, IU | 16 iu | 50 iu |
| Vitamin A, RAE | 1 ug | 3 ug |
| Vitamin B-6 | 0.14 mg | 1.35 mg |
| Vitamin C, total ascorbic acid | 1.9 mg | 1.4 mg |
| Zinc, Zn | 6.34 mg | 5.58 mg |
Pumpkin Seeds (Pepitas) is higher in protein. Sunflower Seed is higher in fibre, fat and carbohydrate. That makes Pumpkin Seeds (Pepitas) more relevant when you want protein for fullness or recovery, and Sunflower Seed when you want more fibre for fullness and digestion.
Full nutrition facts: Pumpkin Seeds (Pepitas) ยท Sunflower Seed
Bottom line
Per 100 g, Pepitas provides 555 kcal, 29.9 g protein, 18.7 g carbohydrate, 40 g fat and 5.1 g fiber; Sunflower Seeds provides 609 kcal, 18.9 g protein, 24.5 g carbohydrate, 48.4 g fat and 7.2 g fiber.
Looking beyond the macronutrients, Pepitas is the better source of iron, magnesium, while Sunflower Seeds is the better source of folate, calcium (see the vitamins and minerals table below).
Pumpkin seeds are one of the best plant sources of magnesium and zinc and are higher in protein and iron; sunflower seeds bring more folate, vitamin E, calcium and fiber.
In short: for protein and muscle, Pepitas; for fiber and digestion, Sunflower Seeds. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.