Most of us know that seeds are great (and delicious) sources of healthy fats and plant-based protein, but we’re often not as familiar with the details of how they compare to each other nutritionally.
For example, sunflower seeds and pumpkin seeds are both popular, but is one healthier than another? When is it better to use sunflower seeds over pumpkin seeds and vice versa? These questions have important implications for our health and for incorporating seeds into delicious, satisfying meals and snacks.
As a registered dietitian, I’ll discuss the nutrition profile and health benefits of sunflower seeds vs. pumpkin seeds, explain the best culinary uses for each, and explore their impacts on the environment so that you’ll have clarity on how best to include them in your diet.
Nutrition Profile
To accurately compare the nutrition profile of sunflower seeds vs. pumpkin seeds, let’s look at the USDA’s data for a standard 1-ounce serving of each. Of note, data for shelled sunflower seeds is provided.
Macronutrients
Sunflower and pumpkin seeds both contain about 170 calories per 1-ounce serving, or about one large handful. They’re fairly low in carbohydrates. As seeds, most of their calories come from unsaturated fats.
The biggest difference is in protein content. Sunflower seeds have 5 grams per ounce, while pumpkin seeds have almost 9 grams. This makes pumpkin seeds especially helpful for increasing your protein intake when needed.
Some articles online state that pumpkin seeds are a good source of anti-inflammatory omega-3 fats, but these claims are exaggerated. Neither sunflower nor pumpkin seeds are significant sources of omega-3s. If you’re looking to boost your omega-3 intake, flax and chia seeds are much better sources.
In terms of their fat content, sunflower seeds are higher in polyunsaturated fats (PUFAs) while pumpkin seeds are slightly higher in monounsaturated fats (MUFAs), the type found in olive and avocado oils. Both are heart-healthy fats.
RELATED: Your Guide to Vegan Fats (And Which Are The Healthiest)
Micronutrients
Sunflower and pumpkin seeds contain equal amounts of the minerals iron, zinc, phosphorus, calcium, and copper.
Where these seeds differ is in the amounts of folate, magnesium, and vitamin E they provide.
Pumpkin seeds are an incredible source of magnesium, providing almost 40% of your daily needs in a single serving, about 4 times as much as sunflower seeds.
On the other hand, a serving of sunflower seeds provides almost 20% of your daily folate needs and 50% of your vitamin E, a powerful antioxidant.
Dietary fiber
Sunflower and pumpkin seeds contain similar amounts of dietary fiber, with 3 and 2 grams per ounce, respectively.
Health Benefits
As seeds, both offer similar health benefits. Rich in unsaturated fats, protein, and dietary fiber, they can help make meals more filling and satisfying and assist with weight management when consumed in moderation.
These nutrients also make them helpful for managing blood sugar levels. Pumpkin seeds may provide extra benefits for blood sugar thanks to their high phytochemical content1.
Rich in antioxidants, eating sunflower and pumpkin seeds can help fight oxidative stress in the body and lower the risk of developing chronic diseases like heart disease, type 2 diabetes, and some types of cancer. In fact, these types of seeds are both associated with a decreased risk for Polycystic Ovary Syndrome2 (PCOS).
Sunflower seeds are a great source of folate, making them an important food for pregnant women. Folate is essential for preventing neural tube defects affecting the brain and spinal cord in a growing fetus.
Pumpkin seeds can help support healthy muscle and nerve function thanks to their excellent magnesium content. Adequate magnesium is important for preventing muscle cramps, regulating blood pressure levels, and supporting bone mineral density.
Culinary Uses
A big consideration when deciding between sunflower seeds and pumpkin seeds is their color. Raw sunflower seeds are off-white, helping them seamlessly blend into many dishes without negatively affecting the color.
Sunflower seeds are perfect for:
- Trail mix
- Granola and granola bars
- Sunflower seed butter (an allergen-friendly alternative to nut butter)
- Alternative to cashews in cashew cheese and cashew queso – simply substitute soaked, raw sunflower seeds in their place
- Blending into sunflower “cream” that can be added to creamy soups and pasta sauces
- Topping a salad
Dark green pumpkin seeds, on the other hand, are great for adding a boost of color and antioxidants. They’re best used in/as:
- Trail mix
- Granola and granola bars
- Pozole Verde (a Mexican soup that traditionally uses pumpkin seeds; I love this vegan pozole verde recipe from Dora’s Table!)
- Pumpkin bread and muffins
- Oatmeal and overnight oats (as a topping)
- Pesto
- Non-dairy yogurt (as a topping)
- Ground and used to crust baked tofu
- Salads
- Garnish for roasted fall vegetables
Flavor
Sunflower seeds have a mild, neutral flavor when raw, as do pumpkin seeds. Roasting enhances the savory, nutty flavor of each and also makes them crunchier.
Sustainability
In general, both types of seeds are environmentally friendly choices as pumpkins and sunflowers require much less water to grow than other crops like nuts.
Sunflowers are particularly drought-resistant, according to Cornell University. This means they require less irrigation than many other crops.
Pumpkin seeds have a slight edge, requiring only 12 gallons of water for every pound of seeds, while sunflower seeds require 46 gallons. For comparison, pistachios require 1,092 gallons of water per pound. The production of dairy requires much more, considering the water needed to grow crops fed to dairy cows in addition to the water the cows drink.
Overall, both are sustainable crops that serve as valuable sources of nutrients in plant-based diets.
Sunflower Seeds vs. Pumpkin Seeds – Summary
Sunflower seeds and pumpkin seeds are both nutrient-dense, environmentally-friendly sources of healthy fats, dietary fiber, antioxidants, and protein. Sunflower seeds shine as incredible sources of folate and vitamin E, while pumpkin seeds are higher in protein and magnesium.
Both are mild in flavor, with roasting bringing out a more intense, nutty taste. Pumpkin seeds are the way to go if you want a pop of color, while sunflower seeds can be blended inconspicuously into vegan cheeses and cream sauces.
We’ve been discussing seeds, but don’t forget about nuts! Check out my picks for The 7 Best Nuts for Vegans.
The scientific information in this article was accurate at the time of publishing but may change over time as new research becomes available.
References
- Aziz A, Noreen S, Khalid W, et al. Pumpkin and Pumpkin Byproducts: Phytochemical Constitutes, Food Application and Health Benefits. ACS Omega. 2023;8(26):23346-23357. Published 2023 Jun 23. doi:10.1021/acsomega.3c02176
- Alomran S, Estrella ED. Effect of Dietary Regimen on the Development of Polycystic Ovary Syndrome: A Narrative Review. Cureus. 2023;15(10):e47569. Published 2023 Oct 24. doi:10.7759/cureus.47569
