Sunflower Seeds Versus Pumpkin Seeds: Ultimate Guide

Eating a balanced diet is key to maintaining a healthy body and mind. It is also helpful to understand the nutrient profile of the foods you ingest so you can review the macronutrient and micronutrient levels.


If you’re wondering what the differences are between sunflower seeds versus pumpkin seeds, you’re in the right place. This post is going to cover everything you need to know about these two food choices, including how to tell them apart, what their carbohydrate, fat, and protein profiles look like, plus some detailed information about the vitamins and minerals found in both.


We’ll wrap things up by bringing all of the information together to identify the health benefits of sunflower and pumpkin seeds, plus the things you need to watch out for.


Are you ready to begin this journey toward understanding sunflower seeds versus pumpkin seeds? Let’s do this.

Table of Contents

The Difference in Appearance

Even though the looks of sunflower versus pumpkin seeds are somewhat similar, both have distinct features. If you know what to look for, it’s easy to tell the difference between the two.

These two types of seeds feature a small, ovular shape. And they both have a hard shell encasing a softer seed inside.

sunflower seeds and pumpkin seeds

The outer shell of sunflower seeds is often dark in color. They are black with thin stripes of white. Once broken open, the seed inside the outer shell is dark gray.

On the other hand, the outer shell of pumpkin seeds is bright white. Pumpkin seeds and shells are thinner than sunflower seeds. Once the outer shell is broken open, the pumpkin seed inside has a green color. The shape of the seed is flatter than a sunflower seed, just like the shell.

So if you notice a white shell with a green seed that is more flat and wide, you’re looking at a pumpkin seed. If you see a black and white shell with a narrower and thicker gray seed, that comes from a sunflower.

Flavor: Sunflower Seeds Versus Pumpkin Seeds

Sunflower and pumpkin seeds are similar in flavor. They both have a mild nutty taste that can be modified by roasting, salting, or adding additional flavor profiles.

Some people find that pumpkin seeds have a slightly more prominent nutty or earthy flavor. They also tend to be crunchier than sunflower seeds, although they are still soft as far as seeds and nuts go.

Sunflower seeds generally feature a mild nutty flavor which can almost leave a buttery taste.

Pumpkin Seeds

Both types of seeds can be eaten as raw products or roasted. Roasting either type will bring out a slightly more robust flavor profile. Adding salt or other flavor enhancers to the seeds can increase the depth of flavor.

One of the most prominent differences in flavors when looking at sunflower seeds versus pumpkin seeds is the inclusion of the shell. Sunflower seed shells are significantly more durable than pumpkin seeds. Eating them can be harmful. Pumpkin seeds are much more delicate, and some people choose to chew and swallow them.

You can add either type of seed to other dishes, such as salads, smoothies, and desserts. When doing so, removing the shell before adding is likely to give you the best result, even for pumpkin seeds.

Macronutrient Profile: Carbohydrate, Fat, and Protein Levels

One of the most important considerations to any food is the macronutrient profile. This information includes the carbohydrate, fat, and protein levels in the food. It is crucial to eat a balanced diet to ensure your macronutrient intake is balanced.

Let’s review the carbohydrate levels of both seeds first.

In a 100-gram serving, pumpkin seeds have 14.7 grams of carbohydrates with 1.29 grams of sugar. In the same size serving of sunflower seeds, there are 24.1 grams of carbohydrates and 2.73 grams of sugars. There are significantly more carbohydrates in sunflower seeds. 

Sunflower SeedsAlthough people used to avoid fatty foods regularly, we now recognize that fat is an essential part of any diet. Sunflower and pumpkin seeds include a variety of fats, including polyunsaturated, monounsaturated, and saturated fats – this makes them high-quality fat sources.

Pumpkin seeds have 49 grams of fat in a 100-gram serving, while sunflower seeds have nearly identical 49.8 grams of fat in the same serving size. As you can see, both are significant sources of fat which can be a beneficial addition to a diet. But also one that you don’t want to overload.

The final aspect of the macronutrient profiles is the protein amount. This time, pumpkin seeds come out ahead with 29.8 grams of fat in a 100-gram serving. Sunflower seeds have a relatively high level at 19.3 grams per 100-gram serving.

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Calories: How Much Energy Is in These Seeds?

Another essential component to note when examining the nutrient profile of any food is the overall amount of calories.

The strict definition of calories is the energy needed to raise the temperature of one gram of water by one degree Celsius. For food labeling, we use kcals. Those are the energy required to raise the temperature of one kilogram of water by one degree Celsius.

Pumpkin Seeds

When looking at the calories contained in sunflower seeds versus pumpkin seeds, you’ll find that they have similar amounts. A 100-gram serving of sunflower seeds has 582 kcals, while the same amount of pumpkin seeds has 574 kcals, an insignificant difference.

Both types of foods are high in calories. This is good if you want to add a dense form of energy, but should be used in moderation if you are trying to limit your overall caloric intake. Too many sunflower or pumpkin seeds can add many calories to a dish.

Vitamins and Minerals: The Smaller Details

While the macronutrient profile and total calories are two essential factors, other characteristics are worth understanding. That is the micronutrient profile, which contains the vitamins and minerals we need to thrive. Eating a well-balanced and varied diet is key to obtaining the necessary vitamins and minerals we need.

Here are the important vitamin and minerals found in 100-gram servings of pumpkin and sunflower seeds:


Sunflower Seeds

Pumpkin Seeds



52 mg


3.8 mg

8.07 mg


129 mg

550 mg


850 mg

788 mg


5.29 mg

7.64 mg

Vitamin C

1.4 mg

1.8 mg

Vitamin B-6

0.804 mg

0.1 mg

Vitamin B-12

0 µg

0 µg

Vitamin E

21.6 mg

0.56 mg

Vitamin K

2.7 µg

4.5 µg


237 µg

57 µg

 Sunflower SeedsGenerally speaking, sunflower and pumpkin seeds have similar vitamin and mineral contents. But there are some key differences. Pumpkin seeds have significantly higher levels of iron and magnesium, but sunflower seeds contain more calcium, vitamin B-6, vitamin E, and folate.

Glycemic Index: How Fast Does the Sugar Hit Your Bloodstream?

The glycemic index of foods is a way to measure how quickly foods will raise blood sugar levels. Eating a diet with many foods high on the glycemic index scale can cause issues regulating your blood sugar.

A glycemic index score of 0 to 55 is low, 56 to 69 is medium, and 70 to 100 is high.

Pumpkin seeds

Seeds and nuts are generally low in carbohydrates and sugars, which causes most of them to land on the lower end of the glycemic index. They can be a helpful addition to a diet if you want to be cautious about your blood sugar levels. If you want to know the exact difference in the glycemic index of sunflower seeds versus pumpkin seeds, you are in the right place.

Sunflower seeds have a glycemic index rating of 35, while pumpkin seeds are slightly lower at 25. Both are well under the 55 level, showing that they are low glycemic index foods that can help regulate your blood sugar, and they shouldn’t cause the spikes in blood sugar that other foods can.

Health Benefits: Sunflower Seeds Versus Pumpkin Seeds

Now that we’ve dissected most of the categories of nutrition found in sunflower and pumpkin seeds, let’s take a step back and discuss the overall health benefits.

First, it is crucial to understand that both seeds are low-carbohydrate, high-fat, and high-protein foods. This means that they are densely packed with calories and can provide a lot of energy, or calories, in a small serving.

This can be a good thing to add to your diet. For example, if you want to stick to a light meal, such as a salad, but are concerned about staying full and getting enough fat or protein with your salad, adding a small amount of pumpkin or sunflower seeds can be beneficial.

Sunflower Seeds

And the benefits of sunflower seeds and pumpkin seeds don’t stop there.

Not only do these foods offer a dense form of energy, fat, and protein, but also they include a relatively high level of vitamins and minerals. As we just saw in the last section, each type of seed is higher in some categories than others. This makes it difficult to determine which one is best for your health.

Usually, the goal should be to eat a balanced diet. And since pumpkin and sunflower seeds have different vitamin and mineral contents, a great way to use them is to incorporate both into your diet. That way, you can add the profiles together and get the best of both worlds.

The only exception is if you want to add specific vitamins or minerals. If that’s the case, carefully review the nutrient information and use the one with more of what you need. Just keep in mind that getting too much of any vitamin or mineral can be harmful to your health.

Downsides: Things To Watch Out For

In comparison to other types of foods, sunflower and pumpkin seeds are healthy options and can be a great addition to a healthy, balanced diet. However, there are some things to watch out for.

One of the biggest concerns about eating these seeds is that they contain a lot of fat and protein. This means that the calories can add up quite quickly.

Many other foods can keep you full without adding so many calories, so be careful when using sunflower or pumpkin seeds in any low-calorie diet or when attempting to lose weight. It’s also necessary to avoid indulging in too much fat with your diet. Fats are a vital part of any diet, but you can overdo it.

Pumpkin Seeds

Additionally, the type of fat found in pumpkin and sunflower seeds is important to note as well. While they have a variety of fats, omega-three fats are very low.

While some foods can have omega three to omega six ratios of less than four, which is considered ideal, sunflower and pumpkin seeds both have that same ratio above 100. This means they have very little omega three fats, and you should ensure to cover that intake in another food source.

Another concern is that both of these seeds can be heavily salted. While this isn’t problematic when consumed in moderation, it can cause issues if you want to eat a lot of them. Avoid using excessively salted pumpkin or sunflower seeds if you are concerned about sodium intake.

Sunflower Seeds Versus Pumpkin Seeds: Conclusion

That was a lot of information! By now, you should have a much better understanding of the differences when comparing sunflower seeds versus pumpkin seeds. You can identify them by the white shell and green seed found in the pumpkin seed, as compared to the black and white shell with a gray seed of the sunflower seeds.

They are both high in calories, packed with fats and a good amount of protein, and a low level of carbohydrates. This makes them low on the glycemic index but can cause some issues sticking to a low-calorie diet.

Sunflower Seeds

Each of these seeds has a good amount of different vitamins and minerals, making them a solid addition to a diet. But since they have distinct profiles with differing levels of vitamins and minerals, using both is preferable as compared to exclusively using one type.

Overall, sunflower and pumpkin seeds can be an excellent addition to any diet. But because they are densely packed with calories and high in fat, you’ll want to use them in moderation. Also, watch out for either type of seed that is heavily salted as this can cause your sodium intake to be excessively high.

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Jason Hughes
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