PUMPKIN SEEDS vs SUNFLOWER KERNELS
Nutrition comparison per 100 g serving
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It's a tie — both foods score equally across 11 nutrient categories
PUMPKIN SEEDS: 5
vs
SUNFLOWER KERNELS: 5
(1 ties)
Overview
| Nutrient | PUMPKIN SEEDS | SUNFLOWER KERNELS | Winner |
|---|---|---|---|
| Calories | 407 cal | 607 cal | |
| Protein | 22.2 g | 21.4 g | |
| Carbs | 22.2 g | 21.4 g | |
| Fat | 44.4 g | 53.6 g | |
| Fiber | 3.7 g | 7.1 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | PUMPKIN SEEDS | SUNFLOWER KERNELS | Winner |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 4.4 MG | 0 MG |
Minerals
| Mineral | PUMPKIN SEEDS | SUNFLOWER KERNELS | Winner |
|---|---|---|---|
| Calcium, Ca | 74 MG | 89 MG | |
| Iron, Fe | 13.3 MG | 3.6 MG | |
| Potassium, K | 0 MG | 611 MG | |
| Sodium, Na | 296 MG | 411 MG |