Pumpkin Seeds vs Sunflower Seeds: Nutrition Compared

Pumpkin and sunflower seeds are two of the most popular seeds in American kitchens. Both are affordable, nut-free, easy to snack on and great sprinkled on salads, yogurt and oatmeal. Nutritionally, though, they’re surprisingly different. This guide compares them ounce for ounce using USDA data, then covers salted and in-shell seeds, how to use them, and safety tips.

For more detail on pepitas, see our pumpkin seeds nutrition guide, or compare other seeds in chia vs flax seeds.

Pumpkin vs sunflower seed nutrition

The table compares 1 ounce (28 grams) of dried, shelled kernels, about ¼ cup, which is a typical snack serving.

Per 1 oz (28.4 g) of dried, shelled, unsalted kernels. Values from USDA FoodData Central (SR Legacy): Seeds, pumpkin and squash seed kernels, dried (FDC 170556) and Seeds, sunflower seed kernels, dried (FDC 170562). The highlighted value is the higher one for each nutrient.

Protein, fat and fiber

Pumpkin seeds are one of the most protein-rich seeds you can buy, with 8.6 grams per ounce, about the same as an ounce of cheese. Sunflower seeds provide 5.9 grams, still a good amount for a snack. If you’re eating more plant-based meals, pumpkin seeds are the stronger choice; our protein calculator can show how much you need each day.

Both seeds are mostly fat, and calories are almost the same. Most of that fat is unsaturated, mainly polyunsaturated linoleic acid (an omega-6 fat) with some monounsaturated fat. Sunflower seeds have about half the saturated fat of pumpkin seeds. Neither is a meaningful source of omega-3; for that, see our guides to flaxseed and chia seeds.

Sunflower seeds have a little more fiber per ounce. Whole pumpkin seeds eaten with their shells are much higher in fiber than pepitas, as our roasted pumpkin seeds recipe explains.

Winner: pumpkin seeds for protein; sunflower seeds for fiber and less saturated fat.

Magnesium, zinc and iron

Pumpkin seeds are especially rich in minerals. One ounce provides about 40 percent of the daily value for magnesium, which supports muscles, nerves, blood sugar control and bone health. Most Americans fall short on magnesium, so this is a valuable boost. Sunflower seeds provide a respectable 22 percent.

Pumpkin seeds also have more zinc, important for immune function and wound healing, and more iron. Like all plant sources, the iron in seeds is non-heme iron, which is absorbed less well than iron from meat; eating seeds with vitamin C-rich foods helps. See our guides to magnesium-rich foods, zinc and iron-rich foods.

Winner: pumpkin seeds.

Vitamin E, selenium and B vitamins

This is where sunflower seeds stand out. An ounce provides about 10 mg of vitamin E, two-thirds of the 15 mg daily value, making sunflower seeds one of the best food sources available. Vitamin E is an antioxidant that helps protect cells from damage. Pumpkin seeds contain very little.

Sunflower seeds also supply about 15 mcg of selenium (27% of the daily value), plus significantly more vitamin B6, thiamin and folate. These B vitamins help turn food into energy, and folate is especially important before and during pregnancy.

Winner: sunflower seeds.

Salted, roasted and in-shell seeds

The table above shows raw, unsalted kernels, but many seeds are sold roasted and salted, which changes things.

• Sodium: salted seeds can contain 100 to 200 mg of sodium per ounce, and salted in-shell sunflower seeds, which are coated in salt, can be much higher. Check the label and choose unsalted or lightly salted versions where you can.
• Roasting: dry roasting improves flavor and crunch and changes nutrition very little. Oil-roasted seeds have slightly more calories.
• In-shell sunflower seeds: fun to snack on and slow you down, but don’t swallow the shells. They’re indigestible, and eating large amounts has caused bowel blockages.
• Whole pumpkin seeds: unlike sunflower shells, pumpkin seed shells are edible when roasted and add plenty of fiber.

How to use them

• Snacks: eat a small handful (about ¼ cup) on its own or in a homemade trail mix with dried fruit. Our list of healthy snacks under 200 calories has more ideas.
• Toppings: sprinkle on salads, soups, oatmeal, yogurt and grain bowls for crunch.
• Baking: add to bread, muffins and granola bars.
• Sauces and spreads: blend pumpkin seeds into our pumpkin seed pesto, or use sunflower seed butter as a nut-free alternative to peanut butter.
• Toasting: toast either seed in a dry skillet over medium heat for 3 to 5 minutes, stirring often, until fragrant.

Safety notes

Which should you choose?

Choose pumpkin seeds if you:

• Want the most plant protein per handful.
• Want to boost magnesium, zinc and iron.
• Like a mild, slightly sweet flavor for savory dishes and pesto.

Choose sunflower seeds if you:

• Want a top source of vitamin E and selenium.
• Want more B vitamins and folate.
• Need a budget-friendly, nut-free spread or snack.

Better still, keep both in your pantry and mix them. Together they cover a wider range of nutrients than either one alone.

Cost and storage

Sunflower seeds are usually the cheaper of the two, often costing about half as much per pound as pepitas, which makes them a budget-friendly way to add crunch and nutrients. Pepitas cost more but deliver more protein per dollar than many nuts.

Because both seeds are high in polyunsaturated fat, they can turn rancid if stored in a warm cupboard. Rancid seeds smell like paint or old oil and taste bitter. To keep them fresh:

• Pantry: store in an airtight container in a cool, dark place and use within 2 to 3 months.
• Fridge or freezer: for longer storage, keep them in the fridge for up to 6 months or the freezer for up to a year. No need to thaw before using.
• Buy in smaller amounts: if you only use seeds occasionally, a small bag that you finish within a few weeks is better value than a large one that goes stale.

Pumpkin vs sunflower seeds FAQ