Sunflower seeds vs Pumpkin seeds
Both count toward 30 plants a week.
| Sunflower seeds | Pumpkin seeds | |
|---|---|---|
| Protein · per 100 g | 20.8 g | 29.9 g |
| Carbs · per 100 g | 20.0 g | 18.7 g |
| Fat · per 100 g | 51.5 g | 40.0 g |
| Fiber · per 100 g | 8.6 g | 5.1 g |
| Energy · per 100 g | 584.0 kcal | 559 kcal |
| Protein · per 100 kcal | 3.6 g | 5.4 g |
| To hit 30 g protein | 144 g · 843 kcal | 100 g · 561 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Pumpkin seeds delivers 1.5× the protein per calorie of Sunflower seeds (5.4 g vs 3.6 g per 100 kcal).
More protein / 100 g: Pumpkin seedsMore fiber / 100 g: Sunflower seedsLighter per 100 g: Pumpkin seedsSmaller 30 g portion: Pumpkin seeds
Swap in your own pair
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.