Sunflower Seeds vs Pumpkin Seeds – Which is Healthier?

Our Verdict

When comparing sunflower seeds to pumpkin seeds, we picked the pumpkin seeds.

Why?

Both seeds have a good spread of vitamins and minerals, but pumpkin seeds have more. Sunflower seeds come out on top for copper and manganese, but everything else that’s present in either of them (in the category of vitamins and minerals, anyway), pumpkin seeds have more.

There is one other thing that sunflower seeds have more of than pumpkin seeds, and that’s fat. The fat is mostly of healthy varieties, so it’s not a negative factor, but it does mean that if you’re eating a calorie-controlled diet, you’ll get more bang for your buck (i.e. better micronutrient-to-calorie ratio) if you pick pumpkin seeds.

If you’re not concerned about fat/calories, and/or you actively want to consume more of those, then sunflower seeds are still a fine choice.

When it comes down to it, a diverse diet is best, so enjoying both might be the best option of all.

Want to get some?

We don’t sell them, but here for your convenience are example products on Amazon:

Sunflower Seeds | Pumpkin Seeds

Enjoy!