While both are extremely healthy and packed with nutrients, sunflower seeds win on many more levels.
| Sunflower Seeds | Pumpkin Seeds |
| They are the fruit of the sunflower (not technically the seeds!) | They are the edible seeds of different pumpkins and squash |
| Flat and oval, smaller and thicker | Flat and oval, thinner and larger than sunflower seeds |
| Can range from white to black | Light green in colour with a white husk outside |
| 4.7% water content | 4.5% water content |
| 584 calories per 100g | 446 calories per 100g |
| 21g of high-quality protein per 100g | 19g of protein per 100g |
| 2 times the fat content of pumpkin seeds (healthy fats) | Ample fat content (most healthy fats) |
| Lower dietary fibre content | Higher dietary fibre content |
| Higher in most other vitamins including B vitamins, Vitamin C, Vitamin E | Higher in Vitamin A, also contains Vitamin K |
| Higher in iron, calcium, magnesium, manganese, phosphorus, selenium, copper | Higher in zinc, potassium, choline |
| Low glycemic index | Low glycemic index |
Recently, I came across a study that states Sunflower seed might promote healthy bones. Sunflower seeds are said to have a rich source of minerals such as Magnesium, Phosphorus and Calcium that might maintain healthy bones.
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