Sunflower Seeds Vs Pumpkin Seeds?
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Sunflower Seeds Vs Pumpkin Seeds?

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Anvesha Chowdhury

Updated-on

Jul 18, 2024

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5 min read

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Nature's treasure chest overflows with tiny nutritional powerhouses, and sunflower and pumpkin seeds are shining examples. They are versatile, delicious, and packed with essential nutrients. But when you have to choose between pumpkin seeds versus sunflower seeds, which one should be your pick? 

 

Both sunflower and pumpkin seeds have distinctive flavours, textures, and nutritional qualities that suit various dietary requirements and tastes. With their somewhat nutty flavour and crispy texture, sunflower seeds are a favourite among health-conscious people due to their abundance of vitamin E, magnesium, and good fats. 

 

On the other hand, pepitas, or pumpkin seeds, have a deliciously chewy texture and a unique earthy flavour. They appeal to people who want to strengthen their immune systems and promote general health because they contain vital nutrients, including zinc, iron, and protein.

 

So, which one should you choose between sunflower seeds vs pumpkin seeds? Well, in this blog, you will learn about the origin, nutritional properties, health benefits, and dosages of these seeds to help you make informed dietary decisions. Ready? Let’s get the answers we are looking for!

 

Table Of Contents

1. Pumpkin Seeds And Sunflower Seeds Origin

2. Pumpkin Seed Vs Sunflower Seed Nutrition Properties

3. What Are The Health Benefits Of Pumpkin Seeds?

4. What Are The Health Benefits Of Sunflower Seeds?

5. Ideal Dosage Of Sunflower Seeds Vs Pumpkin Seeds

6. Are Pumpkin Or Sunflower Seeds Better For You?

7. Dietitian's Recommendation

8. The Final Say

9. FAQs

10. References

 

Pumpkin Seeds And Sunflower Seeds Origin

Pumpkin seeds, also known as pepitas, have a rich history that dates back thousands of years. The origin of pumpkin seeds can be traced to the Americas, particularly Central and South America. The earliest evidence of pumpkin seeds being consumed dates back to around 7,000 to 5,500 BCE, found in the Oaxaca Highlands of Mexico. Indigenous peoples of the region, including the Aztecs and Mayans, were among the first to cultivate pumpkins and their seeds.

 

Are Pumpkin Or Sunflower Seeds Better For You

Sunflower seeds have a similarly ancient and fascinating history. The sunflower plant (Helianthus annuus) is native to North America, particularly in what is now the western United States and northern Mexico. The earliest domesticated sunflowers date back to around 3000 BCE. 

 

Pumpkin seeds were used in various culinary applications and traditional medicine. They have numerous health benefits, including treating kidney ailments and intestinal parasites. They were also ground into pastes and incorporated into sauces and other dishes.

 

In contrast, sunflower seeds were a staple food source and were used in various ways. They were eaten roasted, raw, or ground into meals for baking. Sunflower oil was extracted from the seeds and used in cooking and as a skin moisturiser. Additionally, sunflowers held cultural and spiritual significance, prominently in ceremonies and as symbols of the sun and fertility.

 

Also Read: Thinking of Adding Raw Pumpkin Seeds to Your Diet? Here Are 8 Benefits to Prove They Are Worth The Hype! 

 

Pumpkin Seed Vs Sunflower Seed Nutrition Properties

The nutritional aspects of sunflower seeds vs pumpkin seeds are:

 

Nutrient (per 100g)

Pumpkin Seeds

Sunflower Seeds

Calories

574 kcal

584 kcal

Protein

30.23 g

19.33 g

Fat

49.05 g

51.46 g

Carbohydrates

10.71 g

20 g

Dietary Fiber

6 g

8.6 g

Calcium

46 mg

78 mg

Iron

8.82 mg

5.25 mg

Magnesium

592 mg

325 mg

Phosphorus

1233 mg

660 mg

Potassium

809 mg

645 mg

Zinc

7.64 mg

5 mg

Copper

1.34 mg

1.8 mg

Manganese

4.54 mg

1.95 mg

Selenium

9.4 mcg

53 mcg

Vitamin E

2.18 mg

35.17 mg

Vitamin B1 (Thiamine)

0.273 mg

1.48 mg

Vitamin B2 (Riboflavin)

0.153 mg

0.36 mg

Vitamin B3 (Niacin)

4.987 mg

8.335 mg

Vitamin B6

0.143 mg

1.345 mg

Folate

58 mcg

227 mcg

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

What Are The Health Benefits Of Pumpkin Seeds?

Pepitas, often known as pumpkin seeds, are not only a delicious snack but also a nutrient-dense food with many health advantages. Here are a few advantages of pumpkin seeds for health explained below: 

 

Rich in Nutrients
  • Nutrient-dense pumpkin seeds are a nutritional powerhouse. They contain a lot of fibre, protein, good fats, vitamins, and minerals.

 

  • One serving (about 28 grams) provides a substantial amount of iron, magnesium, zinc, and potassium.

 

  • These nutrients are essential for a number of body processes, including immune system support, healthy bones, and the preservation of muscle and neuron function. 
Promote Heart Health
  • The high magnesium content in pumpkin seeds is vital to heart health.

 

  • Magnesium helps regulate blood pressure, reduce the risk of heart disease and regulate heart rate.

 

  • Additionally, pumpkin seeds contain antioxidants and healthy fats, which help lower harmful cholesterol levels (LDL) and increase good cholesterol levels (HDL), reducing the risk of heart disease.
Support Prostate Health
  • Pumpkin seeds are particularly beneficial for men's health, especially in supporting prostate health.

 

  • Benign prostatic hyperplasia (BPH), which causes the prostate gland to expand and creates issues with urination, can be treated with pumpkin seeds and oil.

 

  • It is believed that the high zinc level in pumpkin seeds contributes to prostate health maintenance.
Aids in Better Sleep
  • Tryptophan is an amino acid found naturally in pumpkin seeds.

 

  • It aids in sleep and is converted into serotonin, which then transforms into melatonin, the hormone responsible for regulating sleep cycles.

 

  • Consuming a small number of pumpkin seeds before bed can help improve sleep quality.
Boost Immune System
  • Pumpkin seeds contain zinc, which is essential for immune function.

 

  • It helps the body's immune system fight bacteria and viruses.

 

  • Additionally, the antioxidants found in pumpkin seeds help lower inflammation and protect the body against harmful free radicals, further strengthening the immune system.
Support Blood Sugar Control
  • Pumpkin seeds may aid blood sugar regulation, making them helpful for people with diabetes or those at risk of diabetes.

 

  • Pumpkin seeds' high fibre content slows the bloodstream's absorption of sugar, preventing spikes in blood sugar levels.

 

Also Read: 7 Science-Backed Pumpkin Seeds Benefits For Female Fertility

 

What Are The Health Benefits Of Sunflower Seeds?

Sunflower seeds are another nutrient-rich snack that offers a wide range of health benefits. Here are seven of them, explained with scientific reasoning and simple language:

 

Nutrient-Dense Snack
  • Sunflower seeds contain essential nutrients, including vitamin E, B vitamins, protein, and healthy fats.

 

  • They also supply essential minerals like copper, magnesium, and selenium to preserve general health and well-being. 
Heart Health
  • Sunflower seeds are excellent for heart health.

 

  • They contain many good fats, especially polyunsaturated fats, which minimise the risk of heart disease and dangerous cholesterol levels.

 

  • The high amount of vitamin E, an antioxidant, shields the heart from oxidative stress and inflammation.
Support Healthy Skin
  • Vitamin E benefits the skin health. It aids in shielding skin cells from UV rays and free radical damage.

 

  • Sunflower seeds can help maintain healthy, glowing skin by providing this essential vitamin and promoting skin repair and regeneration.
Boost Immune System
  • Sunflower seeds are rich in selenium, a mineral crucial to immune function.

 

  • Selenium helps stimulate the production of white blood cells, which is essential for fighting infections.

     
  • It also enhances the body's antioxidant activity, providing additional immune support.
Improve digestion
  • Sunflower seeds contain dietary fibre, which helps with digestion by making stool more substantial and encouraging regular bowel movements.

 

  • Fibre also supports the gut microbiota, which is critical for digestive health in general.

 

  • Thus, sunflower seeds might promote a healthy digestive tract and help prevent constipation.
Enhance Mental Health
  • Sunflower seeds contain magnesium, which is known to calm the brain and improve mood.

 

  • Magnesium helps regulate neurotransmitters and reduce stress levels.

 

  • Additionally, the B vitamins in sunflower seeds, particularly vitamin B6, support brain function and help combat symptoms of depression and anxiety.

 

 

 

Ideal Dosage: Sunflower Seeds Vs Pumpkin Seeds

Read ahead to understand the ideal daily intake of sunflower and pumpkin seeds: 

 

1. Pumpkin Seeds Dosage

A healthy daily serving of pumpkin seeds is around 28 grams, equivalent to approximately 2 tablespoons or 2 standard teaspoons. 

 

This amount provides a good balance of nutrients without overloading calories. Pumpkin seeds are rich in magnesium, zinc, protein, and healthy fats. They can be consumed as a snack, added to salads, or blended into smoothies. However, as they are calorie-dense, excessive intake may lead to unwanted weight gain.

 

2. Sunflower Seeds Dosage

Similarly, the recommended daily serving of sunflower seeds is around 28 grams, roughly 2 tablespoons or 2 standard teaspoons. 

 

These seeds provide abundant protein, healthy fats, B vitamins, and vitamin E. You can eat sunflower seeds raw, roasted, or combined with other foods like salads, yoghurt, and oatmeal. 

 

Like pumpkin seeds, they should be eaten in moderation to prevent consuming too many calories and any potential digestive problems because of their high fibre content.

 

Also Read: Check Out The Benefits of Sunflower Seeds for Weight Loss

 

Are Pumpkin Or Sunflower Seeds Better For You?

Both pumpkin seeds and sunflower seeds are nutrient-dense and have unique health benefits. The choice between the two depends on individual health needs and dietary preferences.

 

1. Pumpkin Seeds

  • Magnesium: High in magnesium, which supports muscle and nerve function, heart health, and bone strength.
  • Prostate Health: Beneficial for men's prostate health due to high zinc content.
  • Sleep Aid: Contains tryptophan, promoting better sleep.

 

2. Sunflower Seeds

  • Vitamin E: Incredibly high in vitamin E, an antioxidant that helps maintain healthy skin and shields cells from harm.
  • Heart Health: Rich in healthy fats and folate, suitable for heart health.
  • Anti-Inflammatory: Contains selenium and magnesium, which help reduce inflammation.

 

All things considered, both seeds are fantastic options. Pumpkin seeds may be better if you require higher levels of magnesium and zinc. Sunflower seeds may be the best option if you require more vitamin E and folate. A wider variety of nutrients and health advantages can be obtained by including both in your diet.

 

Also Read: Top 5 Amazing Benefits Of Sunflower Seeds For Skin

 

Dietitian's Recommendation

Both pumpkin and sunflower seeds offer many health benefits, making them excellent additions to a balanced diet. If you need more magnesium and zinc, pumpkin seeds might be better. 

 

If you need more vitamin E and folate, sunflower seeds might be the way to go. Including both in your diet can provide a broader range of nutrients and health benefits. You can opt for sunflower seeds and pumpkin seeds from ToneOp Care for many health benefits, making them excellent additions to a balanced diet.

                                                                                     Dt. Akshata Gandevikar

 

 

The Final Say

In summary, sunflower seeds vs pumpkin seeds provide delicious eating experiences and outstanding nutritional profiles. A healthy lifestyle can be aided by including both types of seeds in your diet, regardless of your preference for the earthy flavour and chewy texture of pumpkin seeds or the delicate nuttiness and crunch of sunflower seeds. 

 

 

Rich in vitamins, minerals, and healthy fats, these seeds offer a variety of uses, including baking, cooking, and nibbling. The decision between sunflower and pumpkin seeds may ultimately come down to individual dietary needs and taste preferences. Regardless of the seed you select, you will appreciate its flavour and nutritional advantages for your meals and snacks!

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