Seeds may be small, but they pack a mighty nutritional punch—offering fiber, protein, healthy fats, and a wide range of essential nutrients and healthy substances. However, you may be wondering about the nutritional differences and key benefits of sunflower seeds vs. pumpkin seeds. Spoiler alert: As a registered dietitian, I consider both of them winners, but depending on your goals and circumstances, you may want to opt for one over the other. Keep reading for a breakdown of the nutrition facts, health benefits, and best uses for both sunflower seeds and pumpkin seeds so you can decide which fits your needs best.
Sunflower Seeds vs. Pumpkin Seeds: Nutrition Breakdown
Both sunflower and pumpkin seeds are great sources of healthy fats, protein, and fiber, but they have some key differences, which you can see in this chart. I’ll call out a few key nutritional differences and explain how they can impact you.
Fiber
Both seeds contain fiber, but sunflower seeds have slightly more. Fiber supports gut health, regular digestion, and long-lasting fullness, helping to prevent cravings and mindless snacking.
Protein
Both sunflower seeds and pumpkin seeds contain protein, but if you’re looking to boost your protein intake, pumpkin seeds are the better choice.
Vitamins and minerals
In terms of the vitamin and mineral breakdown of sunflower seeds vs. pumpkin seeds, here’s where you’ll notice some key differences.
Sunflower seeds supply nearly half of your daily requirement for vitamin E, a powerful antioxidant that supports skin and eye health and protects your cells from oxidative stress. Oxidative stress happens when there’s an imbalance between harmful molecules called free radicals and the antioxidants that help neutralize them.
Over time, too many free radicals can cause damage to your cells, contributing to aging and increasing the risk of serious diseases like heart disease and cancer. Antioxidants, like vitamin E, act like protective shields, helping to keep free radicals in check and your cells healthy.
Meanwhile, pumpkin seeds have no vitamin E, but they’re a top source of magnesium. Magnesium is an essential mineral involved in over 300 reactions in your body. It helps regulate nerve function, blood sugar, and heart rhythm, and is also involved in controlling your cortisol levels and supporting sleep functions. (Here’s why magnesium is one supplement you should pay attention to.)
Pumpkin seeds are also higher in zinc and iron, which are essential for a strong immune system, energy production, and overall cell function.
Sunflower Seeds vs. Pumpkin Seeds: Which Is Better for You?
Now let’s consider various health concerns to determine which is healthier for your needs: sunflower seeds vs. pumpkin seeds. Truthfully, I think both of these seeds have superpowers, but each stands out for different reasons. Here’s how they rank for some common health issues.
1. Weight management
Winner: Pumpkin Seeds
- More protein and fiber may make this seed more filling.
2. Heart health
Winner: Both!
- Sunflower seeds are a terrific source of vitamin E, an antioxidant that may help prevent heart disease.
- Pumpkin seeds are rich in magnesium, which is necessary for normal heart rhythm.
3. Blood sugar control
Winner: Pumpkin Seeds
- Diets high in magnesium are associated with a lower risk of type 2 diabetes because of magnesium’s role in blood sugar regulation.
4. Skin and hair health
Winner: Sunflower Seeds
- Vitamin E is a skin superstar! It fights free radicals, protecting the skin against aging.
- This nutrient also supports scalp and hair health by nourishing hair follicles.
How to Add Sunflower and Pumpkin Seeds to Your Diet
There are so many ways to enjoy both of these nutritious seeds. Here are some suggestions, but the possibilities are endless!
- Salads: Sprinkle on greens for added crunch and nutrients.
- Soups: Use as a crunchy garnish for soups, such as pumpkin or butternut squash soup. (I added them to my simple pumpkin coconut soup, pictured here.)
- Oatmeal or Yogurt: Mix in for extra protein, fiber, healthy fats, and a spectrum of nutrients.
- Dark Chocolate Bark: Mix seeds into melted dark chocolate and spread out on a parchment-lined tray to let cool. Bark is a fun, nutrient-dense treat.
In addition to enjoying either of these seeds raw or roasted, you may find sprouted seeds, which enhance nutrient absorption and are easier to digest. They also both come in spreads, similar to nut butter. Here are some of my favorite products to try!
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Sprouting helps kick off the digestive process, so sprouted seeds are easier to digest. This process also unlocks nutrients, which improves absorption.
Go Raw Organic Sprouted Pumpkin & Sunflower Seeds
If you’re having trouble deciding upon sunflower seeds vs pumpkin seeds, you’re in luck! There’s no need to pick one. You can get both of these nutritious seeds in one package! The combo contains an impressive list of nutrients and gets bonus points for being sprouted.
NOW Foods, Organic Pumpkin Seeds, Raw and Unsalted
If you’d rather choose raw pumpkin seeds, NOW Foods has organic ones for a nice price.
I’ve kept a stock of these at home since my son was little and we were dealing with nut allergies. Thankfully, he’s outgrown the allergies, but we didn’t outgrow our love of these low sugar, sweet-tasting seeds. There are so many delicious flavors to choose from!
I lean sweet, so my taste buds go for flavors like this one and the Maple Sugar & Sea Salt. If you’re a spicy snacker, they’ve got something for you, too! You might want to give their Somewhat Spicy flavor a try!
If you’re allergic to nuts or just want to expand your nut and seed butter repertoire, give this pumpkin seed butter a try. It’s oh so tasty! It does have a touch of added sugar (3 grams), but it’s such a unique product so I overlook that.
I enjoy SunButter, which is another nut-free alternative to peanut, almond, and cashew butter. I appreciate that they have a no added sugar version, but if you’re a crunchy butter person, you can go for the Crunchy variety, which has 3 grams of added sugar.
365 by Whole Foods Market, Organic Roasted Salted Sunflower Kernels
If you’re looking for an affordable, organic, roasted sunflower seed option, this one gets my thumbs up. I always have them on hand for adding to oatmeal, salads, Greek yogurt parfaits, and just for snacking.
Sunflower vs. Pumpkin Seeds: Are There Any Downsides?
While both seeds supply healthy fat, fiber, and protein, they’re also calorie-dense, so portion control matters. I like to think of nuts and seeds as accessories to your plate, just like jewelry is an accessory to your outfit. You’re adding nuts and seeds to make meals more interesting from both a flavor and textural perspective, but it’s helpful to stick to 1-2 tablespoons per serving to get the benefits without overdoing the calories.
The Big Picture on Sunflower Seeds vs. Pumpkin Seeds
So, sunflower seeds vs. pumpkin seeds—which is better? I really don’t play favorites when it comes to whole, healthy, plant-based foods. Both of these foods contain a spectrum of beneficial nutrients, and you can benefit from enjoying both foods. Plus, there’s evidence suggesting that eating a wide variety of plant foods–more than 30 unique types per week–improves gut health, which is a big factor in our overall physical and mental health. (You can read more about the importance of eating a variety of plant foods here.)
Still, as we’ve discussed, each of these foods has some standout nutrients, so if you have a particular health concern, you can emphasize one over the other. Pumpkin seeds have more protein and magnesium to help with weight management while sunflower seeds are an antioxidant powerhouse, benefitting skin, heart heart health, and cancer risk.
Additional Resources
If you’re feeling overwhelmed by nutrition information, I can help! As a registered dietitian, I work 1:1 with clients to create a realistic, balanced approach to eating that fits your lifestyle and goals. Get in touch to learn more about my coaching services!
- If you’re wondering about the benefits of sunflower seeds vs. pumpkin seeds, you might enjoy other plant based snacks. I’ve got 27 healthy plant based snack ideas for ya!
- If you’re interested in snacks, I’ve got even more ideas for you. Be sure to check out my guides for the best snacks for diabetics and the best healthy travel snacks!
- I’m here to help you eat more plant foods, even if you don’t eat them exclusively (I don’t). Here’s why an 80/20 plant-based diet is the best way to eat!
- If you like pumpkin seeds, you’re gonna love these recipes using pumpkin puree!
Samantha Cassetty, MS, RD View all posts
