Ingredient swap
Pumpkin Seeds vs Sunflower Seeds
Pumpkin Seeds has 30.2 g protein and 559 calories per 100 g; sunflower seeds has 20.8 g and 584. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of pumpkin seeds (129 g) ≈ 1 cup of sunflower seeds.
Side by side
| Per 100 g | Pumpkin Seeds | Sunflower Seeds |
|---|---|---|
| Calories | 559 | 584 |
| Protein | 30.2 gbetter | 20.8 g |
| Carbs | 10.7 gbetter | 20 g |
| Fat | 49 g | 51.5 g |
| Fiber | 6 g | 8.6 gbetter |
| Sugar | 1.4 gbetter | 2.6 g |
| Sodium | 7 mgbetter | 9 mg |
| 1 cup weighs | 129 g | 140 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use sunflower seeds instead of pumpkin seeds?
Swap by weight, not by cup: 1 cup of pumpkin seeds (129 g) ≈ 1 cup of sunflower seeds.
Which has more protein?
Pumpkin Seeds, with 30.2 g per 100 g versus 20.8 g.
Which has fewer calories?
Pumpkin Seeds, with 559 calories per 100 g.