Seeds, pumpkin seeds (pepitas), raw vs Seeds, sunflower seed kernels, dry roasted, without salt
Nutrition comparison per 100 g.
Seeds, pumpkin seeds (pepitas), raw
554 kcal
Seeds, sunflower seed kernels, dry roasted, without salt
582 kcal
Calories
554 kcal
582 kcal
Protein
29.9 g
19.3 g
Carbs
18.7 g
24.1 g
Fiber
5.1 g
11.1 g
Sugars
~
2.7 g
Fat
40.0 g
49.8 g
Sodium
0 mg
3 mg
Key takeaways
- Seeds, pumpkin seeds (pepitas), raw has 5% fewer calories (554 kcal vs 582 kcal).
- Seeds, pumpkin seeds (pepitas), raw has more protein (29.9 g vs 19.3 g).
- Seeds, pumpkin seeds (pepitas), raw has fewer carbs (18.7 g vs 24.1 g).
- Seeds, sunflower seed kernels, dry roasted, without salt has more fiber (11.1 g vs 5.1 g).
- Seeds, pumpkin seeds (pepitas), raw has less fat (40.0 g vs 49.8 g).
| Macronutrients | Seeds, pumpkin seeds (pepitas), raw | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Calories | 554 kcal | 582 kcal |
| Protein | 29.9 g | 19.3 g |
| Total Fat | 40.0 g | 49.8 g |
| Total Carbohydrate | 18.7 g | 24.1 g |
| Dietary Fiber | 5.1 g | 11.1 g |
| Total Sugars | ~ | 2.7 g |
| Water | 6.6 g | 1.2 g |
| Carbohydrates | Seeds, pumpkin seeds (pepitas), raw | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Total Carbohydrate | 18.7 g | 24.1 g |
| Dietary Fiber | 5.1 g | 11.1 g |
| Total Sugars | ~ | 2.7 g |
| Fats & Fatty Acids | Seeds, pumpkin seeds (pepitas), raw | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Total Fat | 40.0 g | 49.8 g |
| Saturated Fat | ~ | 5.2 g |
| Monounsaturated Fat | ~ | 9.5 g |
| Polyunsaturated Fat | ~ | 32.9 g |
| Omega-3 Fatty Acids | ~ | 69.0 mg |
| Omega-6 Fatty Acids | ~ | 32,782.0 mg |
| Protein & Amino Acids | Seeds, pumpkin seeds (pepitas), raw | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Protein | 29.9 g | 19.3 g |
| Histidine | ~ | 536.0 mg |
| Isoleucine | ~ | 967.0 mg |
| Leucine | ~ | 1,408.0 mg |
| Lysine | ~ | 795.0 mg |
| Methionine | ~ | 420.0 mg |
| Phenylalanine | ~ | 992.0 mg |
| Threonine | ~ | 788.0 mg |
| Tryptophan | ~ | 295.0 mg |
| Valine | ~ | 1,116.0 mg |
| Alanine | ~ | 948.0 mg |
| Arginine | ~ | 2,039.0 mg |
| Aspartic Acid | ~ | 2,076.0 mg |
| Cystine | ~ | 383.0 mg |
| Glutamic Acid | ~ | 4,735.0 mg |
| Glycine | ~ | 1,240.0 mg |
| Proline | ~ | 1,003.0 mg |
| Serine | ~ | 912.0 mg |
| Tyrosine | ~ | 565.0 mg |
| Vitamins | Seeds, pumpkin seeds (pepitas), raw | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | ~ | 0.0 mcg |
| Vitamin C | ~ | 1.4 mg |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | ~ | 26.1 mg |
| Vitamin K | ~ | 2.7 mcg |
| Thiamin (B1) | ~ | 0.1 mg |
| Riboflavin (B2) | ~ | 0.2 mg |
| Niacin (B3) | ~ | 7.0 mg |
| Vitamin B6 | ~ | 0.8 mg |
| Folate (B9) | ~ | 237.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 7.0 mg |
| Choline | ~ | 55.1 mg |
| Minerals | Seeds, pumpkin seeds (pepitas), raw | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Calcium | 37.4 mg | 70.0 mg |
| Iron | 8.4 mg | 3.8 mg |
| Magnesium | 499.7 mg | 129.0 mg |
| Phosphorus | 1,150.0 mg | 1,155.0 mg |
| Potassium | 691.2 mg | 850.0 mg |
| Sodium | 0.0 mg | 3.0 mg |
| Zinc | 6.3 mg | 5.3 mg |
| Copper | 1.2 mg | 1.8 mg |
| Manganese | 4.1 mg | 2.1 mg |
| Selenium | 20.5 mcg | 79.3 mcg |
| Sterols | Seeds, pumpkin seeds (pepitas), raw | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Seeds, pumpkin seeds (pepitas), raw | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 4.8 g | 5.6 g |
Frequently asked questions
Which has fewer calories, Seeds, pumpkin seeds (pepitas), raw or Seeds, sunflower seed kernels, dry roasted, without salt?
Seeds, pumpkin seeds (pepitas), raw has fewer calories: 554 kcal for Seeds, pumpkin seeds (pepitas), raw vs 582 kcal for Seeds, sunflower seed kernels, dry roasted, without salt per 100 g.
Which has more protein, Seeds, pumpkin seeds (pepitas), raw or Seeds, sunflower seed kernels, dry roasted, without salt?
Seeds, pumpkin seeds (pepitas), raw has more protein: 29.9 g for Seeds, pumpkin seeds (pepitas), raw vs 19.3 g for Seeds, sunflower seed kernels, dry roasted, without salt per 100 g.
Which has more fiber, Seeds, pumpkin seeds (pepitas), raw or Seeds, sunflower seed kernels, dry roasted, without salt?
Seeds, sunflower seed kernels, dry roasted, without salt has more fiber: 5.1 g for Seeds, pumpkin seeds (pepitas), raw vs 11.1 g for Seeds, sunflower seed kernels, dry roasted, without salt per 100 g.
Is Seeds, pumpkin seeds (pepitas), raw or Seeds, sunflower seed kernels, dry roasted, without salt healthier?
Seeds, pumpkin seeds (pepitas), raw is lower in calories, and Seeds, pumpkin seeds (pepitas), raw is higher in protein. The healthier choice depends on your goals - compare the full breakdown above to decide.