Pumpkin Seeds vs Sunflower Seeds: Which Is Better for You?
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Quick answer: Pumpkin seeds win on protein, magnesium, zinc and iron, while sunflower seeds win on vitamin E and selenium. If you want a high-protein snack, pick pumpkin seeds. If you want more vitamin E for skin and hair, add sunflower seeds. Both are healthy, and eating a mix of the two gives you the best of each.
Pumpkin seeds vs sunflower seeds: nutrition per 100g
| Nutrient (per 100g) | Pumpkin seeds | Sunflower seeds |
|---|---|---|
| Protein | about 30g | about 21g |
| Magnesium | about 590mg | about 325mg |
| Zinc | about 7.8mg | about 5mg |
| Iron | about 8.8mg | about 5.3mg |
| Vitamin E | about 2mg | about 35mg |
| Fibre | about 6g | about 8.6g |
| Energy | about 560 kcal | about 585 kcal |
Approximate values for raw, dried, unsalted kernels, based on USDA FoodData Central. Values vary slightly by variety and processing.
Which has more protein?
Pumpkin seeds. At roughly 30g of protein per 100g, they are one of the most protein-dense plant foods you can snack on, about 9g in a 30g handful. Sunflower seeds give you about 21g per 100g, which is still good, but pumpkin seeds are the clear pick if protein is your goal.
Which is better for skin and hair?
Sunflower seeds. They are one of the richest natural sources of vitamin E, an antioxidant that helps protect cells. A 30g serving of sunflower seeds covers a large share of your daily vitamin E needs. Pumpkin seeds bring zinc, which also plays a role in healthy skin and hair, so the two work well together.
Which is better for sleep and muscles?
Pumpkin seeds, thanks to their magnesium. Magnesium supports normal muscle and nerve function, and pumpkin seeds carry almost twice as much as sunflower seeds.
Which is better for weight management?
Both are calorie-dense, so portion size matters more than the choice of seed. Protein and fibre help you feel full, so a small handful of either is a far better snack than chips, biscuits or fried namkeen. Stick to about 30g at a time.
How to eat them every day
- Sprinkle a spoonful on poha, upma, salads or raita.
- Blend into smoothies or add to overnight oats.
- Dry-roast lightly and keep a small jar at your desk.
- Mix both into a homemade trail mix with almonds and raisins.
The bottom line
You do not have to choose. Pumpkin seeds are the better protein and mineral snack, and sunflower seeds are the better source of vitamin E. A daily mix of 1 to 2 tablespoons covers the strengths of both.
Shop raw pumpkin seeds, raw sunflower seeds, or our oil-free flavoured pumpkin seeds in Peri Peri, Lime N Chilli, Creamy Cheese and Himalayan Pink Salt.
