Which one is better for you, pumpkin seeds or sunflower seeds?

November 13, 2025 •

3 min read

According to nutritional data, both pumpkin seeds and sunflower seeds are powerhouse snacks, but with distinctly different nutritional profiles. While one may be a better source of vitamin E, the other excels in minerals like magnesium and zinc. Deciding which one is better for you, pumpkin seeds or sunflower seeds, depends largely on your personal health goals.

Quick Summary

This article provides a comprehensive nutritional showdown between pumpkin seeds and sunflower seeds. It highlights key differences in macronutrients, vitamins, and minerals, detailing how each seed's unique properties benefit specific health goals.

Key Points

Pumpkin Seed Strengths: Rich in protein, magnesium, and zinc, making them excellent for bone, immune, and prostate health.
Sunflower Seed Strengths: A top source of vitamin E and fiber, ideal for promoting skin health, acting as an antioxidant, and aiding digestion.
Fat Profile: Pumpkin seeds offer a more balanced omega-3 to omega-6 fatty acid ratio, while sunflower seeds are higher in total fat.
Calorie and Fiber Content: Sunflower seeds are slightly higher in calories, but also provide more fiber per ounce than pumpkin seeds.
Sleep Aid: Pumpkin seeds contain tryptophan, which helps the body produce melatonin, aiding in better sleep.
Versatile Use: Both seeds are highly versatile for culinary use, suitable for adding to salads, cereals, baked goods, and more.
Best Choice Depends on Goals: The ideal seed depends on your health priorities; for a broader benefit, a mix of both is recommended.

A Head-to-Head Nutritional Showdown

When comparing pumpkin seeds and sunflower seeds, it's clear that while both are nutritious, they offer different benefits. A detailed look at their nutritional profiles reveals where each seed shines, helping you tailor your snack choices to your specific dietary needs.

Macronutrient Comparison (per 1 oz serving)

Calories and Fat: Sunflower seeds are slightly higher in calories (approx. 164 kcal) than pumpkin seeds (approx. 151 kcal), primarily due to their higher fat content. The type of fat also differs, with sunflower seeds being richer in omega-6 fatty acids, while pumpkin seeds have a better balance of omega-3s, which are highly beneficial for heart health.
Protein: For those seeking a protein boost, pumpkin seeds have a slight edge, providing around 7 grams per ounce compared to sunflower seeds' 6 grams. This makes pumpkin seeds a preferred source for individuals on plant-based diets or aiming for increased protein intake.
Fiber: If digestive health is a priority, sunflower seeds are the winner, containing significantly more fiber (2.4 grams per ounce) compared to pumpkin seeds (1.1 grams per ounce). This helps promote satiety and regularity.

Vitamin and Mineral Content: Who Wins?

This is where the distinction becomes most apparent. Each seed is a powerhouse of different micronutrients.

Vitamins: Sunflower seeds are a fantastic source of vitamin E, a powerful antioxidant that protects cells from oxidative damage and supports healthy skin. They are also richer in B vitamins, including folate, which is essential for cellular function. Pumpkin seeds contain vitamin E but in lesser amounts.
Minerals: Pumpkin seeds dominate in key mineral content, particularly magnesium and zinc. They provide significantly more magnesium, which is crucial for heart health, bone density, and energy production, as well as zinc, which supports immune function and prostate health. Sunflower seeds contain notable amounts of magnesium as well but are a superior source of selenium, an important antioxidant for thyroid health.

Health Benefits of Each Seed

Why You Might Choose Pumpkin Seeds

Pumpkin seeds offer targeted benefits that may align with certain health goals. Rich in magnesium and zinc, they support bone and immune health and may help relieve symptoms of BPH. They also contain tryptophan, which aids melatonin production.

Why You Might Choose Sunflower Seeds

Sunflower seeds are known for their health-boosting properties, including antioxidant power, skin and hair health, thyroid function, and mood elevation. High vitamin E provides antioxidant protection and supports skin and hair, while selenium is critical for thyroid function, and B vitamins and magnesium are linked to mood regulation.

Comparison Table: Pumpkin Seeds vs. Sunflower Seeds


Feature	Pumpkin Seeds	Sunflower Seeds
Calories (per 1 oz)	~151 kcal	~164 kcal
Protein (per 1 oz)	~7 grams	~6 grams
Fat Profile	Higher omega-3s	Higher omega-6s
Fiber (per 1 oz)	1.1 grams	2.4 grams
Key Vitamins	Vitamin K, some E and Folate	High in Vitamin E and B vitamins
Key Minerals	Magnesium, Zinc, Iron	Selenium, Copper, Manganese
Best For...	Higher protein, magnesium, zinc, bone/prostate health	Higher fiber, vitamin E, selenium, skin/digestion

Culinary Considerations and Versatility

Both seeds are versatile and can be added to various dishes, eaten raw or roasted. Pumpkin seeds are flat and green with a mild, sweet, nutty taste, while sunflower seeds are thicker with a more pronounced, earthy flavor. They can be used in salads, soups, granola, or made into butters.

Finding What's Best for You: Conclusion

Deciding which one is better depends on your health goals. Pumpkin seeds are good for protein, magnesium, and zinc, benefiting bone, immune, and prostate health. Sunflower seeds are better for fiber, vitamin E, and selenium, supporting skin, digestion, and thyroid. Combining both seeds offers a broad range of nutrients. Choose unsalted varieties. For more details, refer to external resources like {Link: foodstruct.com https://foodstruct.com/nutrition-comparison-text/pumpkin-seed-vs-sunflower-seed}.

Frequently Asked Questions

Both seeds are good for heart health. Pumpkin seeds provide a healthier ratio of omega-3 to omega-6 fats and are rich in magnesium, while sunflower seeds are packed with antioxidant vitamin E. For balanced benefits, consuming both is ideal.

Pumpkin seeds are often considered slightly better for weight loss because they are marginally lower in calories and higher in protein per ounce, which helps with satiety. However, both must be consumed in moderation due to their high caloric density.

Pumpkin seeds contain slightly more protein per ounce than sunflower seeds, providing about 7 grams compared to sunflower seeds' 6 grams.

Sunflower seeds have a significant advantage in fiber content, offering more than double the amount found in pumpkin seeds per ounce.

Yes, both pumpkin and sunflower seeds are safe alternatives for individuals with nut allergies. Always check for cross-contamination risks and consult a healthcare professional.

The high vitamin E content in sunflower seeds acts as a powerful antioxidant, protecting cells from damage, reducing inflammation, and promoting healthy, hydrated skin.

Pumpkin seeds are particularly beneficial for prostate health. Their rich content of zinc and phytosterols may help relieve symptoms of benign prostatic hyperplasia (BPH).