Seeds, pumpkin seeds (pepitas), raw vs Seeds, sunflower seed kernels, toasted, with salt added
Nutrition comparison per 100 g.
Seeds, pumpkin seeds (pepitas), raw
554 kcal
Seeds, sunflower seed kernels, toasted, with salt added
619 kcal
Calories
554 kcal
619 kcal
Protein
29.9 g
17.2 g
Carbs
18.7 g
20.6 g
Fiber
5.1 g
11.5 g
Fat
40.0 g
56.8 g
Sodium
0 mg
613 mg
Key takeaways
- Seeds, pumpkin seeds (pepitas), raw has 10% fewer calories (554 kcal vs 619 kcal).
- Seeds, pumpkin seeds (pepitas), raw has more protein (29.9 g vs 17.2 g).
- Seeds, pumpkin seeds (pepitas), raw has more carbs (18.7 g vs 20.6 g).
- Seeds, sunflower seed kernels, toasted, with salt added has more fiber (11.5 g vs 5.1 g).
- Seeds, pumpkin seeds (pepitas), raw has more fat (40.0 g vs 56.8 g).
| Macronutrients | Seeds, pumpkin seeds (pepitas), raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Calories | 554 kcal | 619 kcal |
| Protein | 29.9 g | 17.2 g |
| Total Fat | 40.0 g | 56.8 g |
| Total Carbohydrate | 18.7 g | 20.6 g |
| Dietary Fiber | 5.1 g | 11.5 g |
| Water | 6.6 g | 1.0 g |
| Carbohydrates | Seeds, pumpkin seeds (pepitas), raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Total Carbohydrate | 18.7 g | 20.6 g |
| Dietary Fiber | 5.1 g | 11.5 g |
| Fats & Fatty Acids | Seeds, pumpkin seeds (pepitas), raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Total Fat | 40.0 g | 56.8 g |
| Saturated Fat | ~ | 6.0 g |
| Monounsaturated Fat | ~ | 10.8 g |
| Polyunsaturated Fat | ~ | 37.5 g |
| Omega-3 Fatty Acids | ~ | 79.0 mg |
| Omega-6 Fatty Acids | ~ | 37,390.0 mg |
| Protein & Amino Acids | Seeds, pumpkin seeds (pepitas), raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Protein | 29.9 g | 17.2 g |
| Histidine | ~ | 477.0 mg |
| Isoleucine | ~ | 861.0 mg |
| Leucine | ~ | 1,254.0 mg |
| Lysine | ~ | 708.0 mg |
| Methionine | ~ | 374.0 mg |
| Phenylalanine | ~ | 883.0 mg |
| Threonine | ~ | 702.0 mg |
| Tryptophan | ~ | 263.0 mg |
| Valine | ~ | 994.0 mg |
| Alanine | ~ | 844.0 mg |
| Arginine | ~ | 1,816.0 mg |
| Aspartic Acid | ~ | 1,848.0 mg |
| Cystine | ~ | 341.0 mg |
| Glutamic Acid | ~ | 4,216.0 mg |
| Glycine | ~ | 1,104.0 mg |
| Proline | ~ | 893.0 mg |
| Serine | ~ | 812.0 mg |
| Tyrosine | ~ | 503.0 mg |
| Vitamins | Seeds, pumpkin seeds (pepitas), raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Vitamin A (RAE) | ~ | 0.0 mcg |
| Vitamin C | ~ | 1.4 mg |
| Vitamin D | ~ | 0.0 mcg |
| Thiamin (B1) | ~ | 0.3 mg |
| Riboflavin (B2) | ~ | 0.3 mg |
| Niacin (B3) | ~ | 4.2 mg |
| Vitamin B6 | ~ | 0.8 mg |
| Folate (B9) | ~ | 238.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 7.1 mg |
| Minerals | Seeds, pumpkin seeds (pepitas), raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Calcium | 37.4 mg | 57.0 mg |
| Iron | 8.4 mg | 6.8 mg |
| Magnesium | 499.7 mg | 129.0 mg |
| Phosphorus | 1,150.0 mg | 1,158.0 mg |
| Potassium | 691.2 mg | 491.0 mg |
| Sodium | 0.0 mg | 613.0 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 | 62.2 mcg |
| Sterols | Seeds, pumpkin seeds (pepitas), raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Seeds, pumpkin seeds (pepitas), raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Ash | 4.8 g | 4.4 g |
Frequently asked questions
Which has fewer calories, Seeds, pumpkin seeds (pepitas), raw or Seeds, sunflower seed kernels, toasted, with salt added?
Seeds, pumpkin seeds (pepitas), raw has fewer calories: 554 kcal for Seeds, pumpkin seeds (pepitas), raw vs 619 kcal for Seeds, sunflower seed kernels, toasted, with salt added per 100 g.
Which has more protein, Seeds, pumpkin seeds (pepitas), raw or Seeds, sunflower seed kernels, toasted, with salt added?
Seeds, pumpkin seeds (pepitas), raw has more protein: 29.9 g for Seeds, pumpkin seeds (pepitas), raw vs 17.2 g for Seeds, sunflower seed kernels, toasted, with salt added per 100 g.
Which has more fiber, Seeds, pumpkin seeds (pepitas), raw or Seeds, sunflower seed kernels, toasted, with salt added?
Seeds, sunflower seed kernels, toasted, with salt added has more fiber: 5.1 g for Seeds, pumpkin seeds (pepitas), raw vs 11.5 g for Seeds, sunflower seed kernels, toasted, with salt added per 100 g.
Is Seeds, pumpkin seeds (pepitas), raw or Seeds, sunflower seed kernels, toasted, with salt added 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.