USDA-derived comparison
Pumpkin Seeds vs Sunflower Seeds
Pumpkin Seeds leads for Iron, Zinc and Protein; Sunflower Seeds answers with Vitamin E, Vitamin B1 and Folate.
Who each is for: Choose pumpkin Seeds for iron and zinc. Choose sunflower Seeds for vitamin E and vitamin B1.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Pumpkin Seeds
Typical serving: a handful (28g)
34/100
Sunflower Seeds
Typical serving: a handful (28g)
48/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Pumpkin Seeds | Sunflower Seeds |
|---|---|---|
| Calories | 559 kcal | 584 kcal |
| Protein | 30 g | 21 g |
| Carbs | 11 g | 20 g |
| Fat | 49 g | 52 g |
| Fiber | 6 g | 9 g |
| Sat fat | 9 g | 4 g |
| Sodium | 7 mg | 9 mg |
| Potassium | 809 mg | 645 mg |
| Calcium | 46 mg | 78 mg |
| Iron | 8.8 mg | 5.3 mg |
| Magnesium | 592 mg | 325 mg |
| Zinc | 7.8 mg | 5 mg |
| Vitamin C | 2 mg | 1 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 58 µg | 227 µg |
Servings differ: a handful of pumpkin seeds is about 28g, a handful of sunflower seeds about 28g. Scale accordingly before deciding anything on the 100g basis alone.
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