Sunflower and pumpkin seeds are the two most common seeds for snacking, salad-topping and baking, and while both are nutrient-dense, one edges ahead depending on what you’re after.
| Nutrient | Sunflower Seeds | Pumpkin Seeds |
|---|---|---|
| Calories | 609 kcal | 555 kcal |
| Protein | 18.9 g | 29.9 g ✓ |
| Total Carbohydrate | 24.5 g | 18.7 g |
| Dietary Fiber | 7.22 g ✓ | 5.08 g |
| Total Sugars | 2.62 g | 1.4 g ✓ |
| Total Fat | 48.4 g | 40 g |
| Saturated Fat | 4.46 g ✓ | 8.7 g |
| Sodium | 0 mg | 0 mg |
Notable compounds in each
When to choose each
Reach for pumpkin seeds when protein and iron matter most — they carry substantially more of both, along with a notable dose of zinc. Reach for sunflower seeds for more fibre and their higher vitamin E content, one of the richest plant sources of it. Both are excellent, easy additions to a meal that needs a bit more texture and nutrient density.
Common questions
Which seed is better for iron? Pumpkin seeds, by a wide margin — they’re one of the more notable plant sources of iron, useful for anyone on a lower-meat diet, though pairing with vitamin C still helps absorption.
Are shelled or unshelled seeds more nutritious? The seed itself is identical either way — shelling is purely about convenience and portion control, not nutrition.
Nutrition values are USDA FoodData Central approximations — see our editorial approach for how we source and verify data.