Pumpkin Seeds vs. Sunflower Seeds

Seeds are an excellent option if you're looking for ways to spice up your healthy and balanced diet. Incorporating seeds into your meals offers a variety of beneficial nutrients, flavors and textures that can't be beat. When searching the grocery aisles for tasty seeds, you'll find that the two most popular are pumpkin and sunflower seeds. These seeds can be enjoyed countless ways and make a delicious addition to your favorite baked recipes. Though these seeds share similarities, they are also very different. So, if you're wondering which seed best suits your diet, you're in the right place. This article will cover the benefits of pumpkin seeds vs. sunflower seeds and provide delicious recipes for each.

What Are Pumpkin Seeds?

Pumpkin seeds are the edible seeds found in the center of the pumpkin. They're typically flat and oval-shaped and have a slightly nutty flavor. Before eating pumpkin seeds, they must be removed from the flesh, rinsed and roasted. They can then be enjoyed plain as a snack or combined with herbs and spices to create various recipes.

Pumpkin seeds have a wide range of health benefits. Continue reading for a complete look at the nutritional profile of pumpkin seeds.

Pumpkin Seeds Nutritional Profile

Serving Size 3 Tbsp

Calories 150

Total Fat 11g

Saturated Fat 2.5g

Trans Fat 0g

Cholesterol 0mg

Sodium 0mg

Total Carbohydrate 3g

Dietary Fiber 2g

Total Sugars 0g

Protein 9 g

Vitamin D 0mcg

Calcium 7mg

Iron 3mg

Potassium 204mg

Magnesium 140mg

Pumpkin Seed Benefits

Adding pumpkin seeds to your weekly meals has several health benefits, from increasing your fiber intake to better sleep. Keep scrolling to discover a few ways pumpkin seeds contribute to a healthy and balanced lifestyle.

Good for Heart Health

Pumpkin seeds are a good source of unsaturated fats, including the fat alpha-linolenic acid (ALA). Eating meals containing ALA has shown to be good for heart health and may contribute to preventing certain cardiovascular diseases. The oil in pumpkin seeds may also help improve cholesterol levels and regulate blood pressure—benefits that have earned this seed its superfood title.

Contains Healthy Antioxidants

Pumpkin seeds contain antioxidants, which help protect your cells against free radicals responsible for cell damage. Free radicals are introduced into the body as your body breaks down food and when exposed to harmful irritants like radiation and tobacco smoke. The added protection from the antioxidants can help keep you healthy and strong and reduce the risk of various diseases.

What Are Sunflower Seeds?

When most people think of sunflower seeds, they associate them with the memories of the baseball games they went to growing up. And while these seeds are a favorite snack to enjoy during America's pastime, you can also enjoy them in several other ways. For example, incorporating sunflower seeds into your diet could work wonders for your health and add great flavor to the dishes you create.

Sunflower seeds are the seeds, a.k.a fruit of the sunflower plant. They are found in the center of the plant's large flower head. The sunflower's size largely determines the number of seeds at its center, with some flowers producing up to 2,000 seeds.

Sunflower Seed Benefits

Like pumpkin seeds, sunflower seeds are packed with health benefits. Their mild taste and small size make them easy to incorporate into any meal. Continue scrolling to learn more about the health benefits of sunflower seeds and how you can begin adding them to recipes today.

Rich in Minerals

Sunflower seeds contain essential minerals like zinc, magnesium, copper and selenium. Ensuring that you meet the daily recommended requirement of minerals is necessary for good health, and adding sunflower seeds to your meals is an excellent way to get there. The zinc in these tiny seeds helps to boost your immune system, while magnesium is vital to stress management and blood sugar regulation.

Filling

In addition to being great for you, sunflower seeds are pretty filling. Thanks to the large amounts of protein, fat and fiber found in this tiny seed, it's an excellent snack when you require energy on the go. Sunflower seed's high protein content will help keep you full until your next meal and makes for a perfect pre or post-workout treat. So whether you create a sunflower seed-based granola or keep a bag of plain seeds with you throughout the day, they're an excellent snack to have on hand when you feel your stomach start to rumble.

Pumpkin Seeds vs. Sunflower Seeds

Pumpkin and sunflower seeds are everyday snack items and can be used in various recipes to create tasty meals. Though these seeds do share similar benefits, they also share differences. Here's a closer look at how pumpkin seeds stack up compared to sunflower seeds.

Seed vs. Fruit

Pumpkin seeds, commonly called pepitas, are the edible seeds of the pumpkin fruit. They're a type of squash seed and are used in several dishes. In contrast, sunflower seeds are not actually seeds at all. Instead, they're the fruits of the sunflower plant.

Appearance

You'll notice that pumpkin and sunflower seeds look very different when placed side by side. Though both are flat and oval, sunflower seeds are usually smaller and thicker.

Pumpkin seeds and sunflower seeds are also different colors. Pumpkin seeds are green and covered by a white husk or shell. Sunflower seeds are cream-colored and surrounded by a white and black husk.

Taste

When it comes to taste, these two seeds are very similar. Sunflower and pumpkin seeds feature a mild, nutty taste that works well in sweet, savory and spicy dishes.

Varieties

When purchasing sunflower seeds, you'll find two popular types: oilseed and non-oilseed. Oilseed sunflower seeds are typically smaller in size and richer in oils. They produce sunflower oil and can often be found in animal feed. Non-oilseed sunflower seeds contain less oil, are larger and are more commonly sold for snacking.

There are also several varieties of pumpkin seed, with the type of seed depending on the sort of pumpkin it came from. Pumpkin seeds are mainly harvested from two types of pumpkins: oilseed pumpkins and styrian pumpkins.

Nutrition

Sunflower and pumpkin seeds have varying nutritional values, and knowing how they differ can help you determine which will work best in your diet.

Calories

Both pumpkin seeds and sunflower seeds are high-calorie foods. That being said, sunflower seeds typically contain more calories per serving. This makes pumpkin seeds the preferred seed for individuals watching their calorie intake.

Protein and Fat

Just as they contain more calories, sunflower seeds contain slightly more protein and fat. The protein found in these plant-based foods is very high quality, and the healthy fats in each can contribute to improved heart and brain health.

Carbohydrates

Pumpkin seeds are nearly two times richer in carbohydrates than sunflower seeds. Because most of the carbs in pumpkin seeds stem from fiber, this seed also contains significantly higher levels of dietary fiber.

Vitamins

While both of these seeds offer essential vitamins and minerals, they contain different ones. For example, sunflower seeds are richer in B complex vitamins, vitamin E and vitamin C. Meanwhile, pumpkin seeds are higher in vitamin A and K.

A glance at the nutritional facts of sunflower and pumpkin seeds will show that sunflower seeds are higher in protein, fats and calories, and pumpkin seeds are richer in carbs and dietary fiber. As a result, both of these seeds are incredibly beneficial for overall health and maintaining a balanced diet.

Sunflower Seed-Based Recipe to Try: Sunflower Sourdough Boule

Do you love making bread at home? If so, this Sunflower Sourdough Boule is bound to become a new favorite. This beautiful and delicious loaf uses sunflower seeds and sourdough starter to create a highly satisfying bread that can be enjoyed as a snack, appetizer, or served with the main course. 

Pumpkin Seed-Based Recipe to Try: Pumpkin Chai Boost Bars

Create a healthy treat you can enjoy in-between meals by combining all your favorite ingredients to make homemade energy bars like these Pumpkin Chai Boost Bars. Made with a handful of healthy ingredients like Natural Almond Flour, Almond Protein Powder, Organic Pumpkin Seeds and Whole Grain Oat Flour, these bars are sure to keep you fueled and energized through all of the day's tasks.

The next time you're wondering which seeds to mix into your favorite recipes, review this article to determine if pumpkin seeds or sunflower seeds will better suit your needs. Both are excellent for you, meaning you can't go wrong with these two superfoods. From the Bob's Red Mill family to yours, have a healthy and happy day!

Do you enjoy adding these two seeds to your recipes? We'd love to hear more about how you add pumpkin and sunflower seeds to your meals. Share your favorite seed-based recipes with us in the comments below.