Sunflower seeds vs Pumpkin seeds
Both count toward 30 plants a week.
| Sunflower seeds | Pumpkin seeds | |
|---|---|---|
| Protein · per 100 g | 20.8 g | 30.2 g |
| Fiber · per 100 g | 8.6 g | 6.5 g |
| Energy · per 100 g | 584 kcal | 559 kcal |
| Protein · per 100 kcal | 3.6 g | 5.4 g |
| To hit 30 g protein | 144 g · 842 kcal | 99 g · 555 kcal |
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.