Seeds are among the most nutrient-dense plant-based foods, offering protein, fiber, minerals, and healthy fats in small packages. Two of the most popular options are sunflower seeds and pumpkin seeds. While both are healthy and versatile, they differ in their nutrition, taste, and uses. Let’s compare sunflower seeds and pumpkin seeds to see which might be the better fit for your meals.

Nutritional Overview

A 1-ounce (28 g) serving of sunflower seeds (hulled) provides:

  • ~165 calories

  • ~5.5 grams of protein

  • ~14 grams of fat (mostly unsaturated)

  • ~6 grams of carbohydrates

  • ~3 grams of fiber

A 1-ounce (28 g) serving of pumpkin seeds (pepitas, shelled) provides:

  • ~160 calories

  • ~7 grams of protein

  • ~13 grams of fat

  • ~5 grams of carbohydrates

  • ~2 grams of fiber

Summary: Pumpkin seeds have slightly more protein, while sunflower seeds provide slightly more fiber. Both are similar in calories and fat content.

Protein and Satiety

  • Pumpkin seeds: Richer in protein (~7 g per serving), which supports satiety and muscle repair.

  • Sunflower seeds: Provide ~5.5 g protein per serving, still a good plant-based source.

For people looking to boost protein intake, pumpkin seeds may be the stronger option.

Fiber for Digestive Health

  • Sunflower seeds: Offer ~3 g fiber per serving, helping support regular digestion.

  • Pumpkin seeds: Provide ~2 g fiber per serving, slightly less than sunflower seeds.

If you want more fiber in snacks, sunflower seeds take the lead.

Healthy Fats

Both seeds are rich in unsaturated fats:

  • Sunflower seeds: High in polyunsaturated fats, especially linoleic acid (an omega-6 fatty acid).

  • Pumpkin seeds: Provide a mix of omega-6 fatty acids and some omega-3s (alpha-linolenic acid, ALA).

Balancing omega-6 and omega-3 intake is important, so pumpkin seeds may offer a slight advantage in fat diversity.

Vitamins and Minerals

Sunflower seeds are especially rich in:

  • Vitamin E (a strong antioxidant)

  • Selenium

  • Copper

Pumpkin seeds are especially rich in:

  • Magnesium

  • Zinc

  • Iron

  • Manganese

Both seeds provide different nutrients, so including both can help cover a wider range of needs.

Antioxidants

  • Sunflower seeds: Vitamin E acts as a key antioxidant, protecting cells from oxidative stress.

  • Pumpkin seeds: Contain carotenoids and polyphenols, contributing to antioxidant activity.

Each seed type has its own antioxidant strengths.

Heart Health Support

  • Sunflower seeds: Their vitamin E and unsaturated fats support cardiovascular wellness.

  • Pumpkin seeds: Magnesium and antioxidants contribute to heart and vascular balance.

Both can be considered heart-friendly foods when consumed in moderation.

Taste and Texture

  • Sunflower seeds: Mild, nutty, slightly earthy flavor. Crunchy texture, commonly eaten as snacks.

  • Pumpkin seeds: Nutty, slightly chewy, with a richer taste.

Preference often depends on cultural traditions and personal taste.

Culinary Uses

  • Sunflower seeds: Eaten roasted as snacks, sprinkled on salads, or blended into sunflower seed butter.

  • Pumpkin seeds: Used in snacks, granola, soups, or sauces such as mole in Mexican cuisine.

Both are versatile and can easily be added to sweet or savory dishes.

Cost and Availability

  • Sunflower seeds: Widely available and usually more affordable.

  • Pumpkin seeds: Readily available in most supermarkets but often slightly more expensive.

For budget-friendly choices, sunflower seeds are the winner.

Who Should Choose Sunflower Seeds vs. Pumpkin Seeds?

  • Choose sunflower seeds if: You want more fiber, vitamin E, and an affordable option for snacking.

  • Choose pumpkin seeds if: You want more protein, magnesium, zinc, and omega-3 fats.

The healthiest option may be to include both, as they provide complementary nutrients.

Conclusion

Sunflower seeds and pumpkin seeds are both highly nutritious and easy to add to your diet. Sunflower seeds stand out for their vitamin E and affordability, while pumpkin seeds excel in protein, magnesium, and zinc. Whether eaten as snacks, added to salads, or blended into recipes, both seeds provide a convenient and nutrient-rich way to enhance your meals.