Close up image of sunflower and pumpkin seeds

Pepitas vs Sunflower Seeds: What is the Difference?

Have you heard the buzz about the health benefits of pepitas (pumpkin seeds) vs sunflower seeds? Are you wondering which seed is best? In this nutritional showdown, we’ll compare their nutrient value and health benefits to help you make an informed choice.

We’ll cover everything from appearance to taste to their nutrient content. We’ll also dive into the various health benefits and discuss concerns.

Finally, we’ll provide tips on how to choose the best pepitas or sunflower seeds for yourself and easy ways to include them in your diet.

So let’s get started with this detailed comparison!

Short on time? Don’t leave now! Scroll to the bottom for health hacks you can implement TODAY.

Pumpkin Seeds (Pepitas) vs Sunflower Seeds

Both seeds are nutrient-dense foods with numerous health benefits. 

While pepitas are pumpkin seeds that have been removed from their shells, sunflower seeds are typically still in their shell. When removed from their shells, sunflower seeds are called sunflower seed kernels or hulls.

I’m a Registered Dietitian, and I love both of these edible seeds and eat them almost daily! They make a great addition to salads and yogurt bowls, or eaten alone as a nutritious snack.

Are Pepitas and Sunflower Seeds the Same Thing?

No, pepitas and sunflower seeds are not the same thing. Pepitas are pumpkin seeds that have been removed from their outer shell or husk, while sunflower seeds come from the center of the sunflower plant’s flower head. 

However, they do have some similarities. Both can be eaten raw or roasted and used in a variety of dishes, and both are slightly oily with a nutty flavor.

Pepitas are often used in Mexican cuisine and are slightly sweeter than sunflower seeds. Sunflower seeds are more commonly used in snacks and have a mild, buttery, slightly salty flavor.

Source and Appearance

At first glance, they may look similar—both are oval-shaped, after all. But here’s the scoop: pepitas and sunflower seeds are two unique members of the seed family.

sunflowers in a jug and a pumpkin on a table in a rustic setting.

Let’s start with their origins. Pepitas, those little green seed powerhouses, come from pumpkin plants. On the other hand, sunflower seeds hail from the majestic sunflower.

If you take a closer look, you’ll notice some differences. Pepitas are smaller in size with a dark green hue, almost like miniature emeralds. Meanwhile, sunflower seeds are larger with a beige or greyish color.

Although both pepitas and sunflower seeds are often referred to as nuts, they’re actually part of the seed family. 


While these seeds may appear similar, their taste profiles are unique and offer delightful experiences for your palate.

Pepitas boast a mild, nutty flavor with a subtle underlying sweetness. Their gentle taste lends itself well to a wide range of dishes, both sweet and savory. 

This versatile ingredient can enhance everything from granola bars to roasted vegetables. Their balanced flavor profile makes them a wonderful addition to your culinary repertoire.

On the other hand, sunflower seeds bring a distinct combination of nuttiness and buttery richness to the table. When you indulge in these seeds, you’ll experience a satisfying burst of flavor, accompanied by a subtle saltiness. 

Sunflower seeds are not just a tasty snack on their own; they also lend themselves beautifully to salads, baked goods, and even pesto.

Both pepitas and sunflower seeds can be further enhanced through roasting or seasoning. 

Roasting adds depth to their flavor, intensifying their nuttiness and creating a delightful crunch. 

Seasoning with spices like paprika or cumin can elevate their taste, offering a tantalizing twist to your culinary creations. 

Get creative and experiment with different flavor combinations to discover your own personal favorites!

Can I Substitute Sunflower Seeds for Pepitas? (And Vice-Versa)

Absolutely! While they have some differences in taste and texture, they can often be used interchangeably.

In many recipes like salads, baked goods, and trail mixes, you can easily swap one for the other without compromising the overall outcome. Sunflower seeds can provide a similar crunch and nutty flavor that pepitas offer and vice versa.

Pepitas and Sunflower Seeds Nutrition Facts

Are you wondering how these two tiny seeds compare nutritionally? They both pack a big punch when it comes to nutritional value and are excellent sources of protein, healthy fats, and fiber. 

Close up image of sunflower and pumpkin seeds on a white background

Read on to learn more about these two nutritional powerhouses!


The calorie content of both seeds can vary slightly depending on serving size and preparation methods. However, as a general guide, let’s take a closer look.

Pepitas pack quite a nutritional punch while being relatively modest in calories. On average, a quarter cup of pepitas contains fewer calories than sunflower seeds, weighing in at approximately 180 calories. 

In comparison, a quarter cup of sunflower seeds tends to have slightly more calories, coming in at around 200 calories. 

Remember, these calorie numbers are approximate and can vary based on factors like the brand, roasting, and portion size. It’s always a good idea to check the nutrition label of the specific product you’re using for the most accurate information.

Macronutrients Overview

When it comes to macronutrients, both pepitas and sunflower seeds bring their own unique qualities to the table. 

Pepitas are slightly higher in protein, while sunflower seeds provide slightly more fiber and fat. Both seeds contain healthy fats.

MacronutrientPepitasSunflower Seeds
Protein (g)29.918.9
Fat (g)4048.4
Carbohydrates (g)18.724.5
Fiber (g)5.17.2
Macronutrient Content of Pepitas and Sunflower Seeds ( per 100 g )

Vitamin Content Comparison

Let’s take a closer look at the nutritional treasure trove of sunflower seeds and pumpkin seeds! 

When it comes to certain B vitamins, sunflower seeds take the spotlight. 

They boast higher levels of thiamine, riboflavin, niacin, vitamin B6, pantothenic acid, and folate compared to their pumpkin seed counterparts. These B vitamins play vital roles in energy production, nerve function, and maintaining overall health.

While pumpkin seeds also have these nutrients, they are present in much smaller amounts.  

Sunflower seeds are also a better source of vitamin E. Vitamin E is a powerful antioxidant that also helps boost the immune system.

However, when it comes to vitamin D, vitamin K, biotin, and vitamin B12, neither seed provides a significant amount. 

Mineral Content Comparison

These mighty seeds have a lot to offer when it comes to essential minerals

Sunflower seeds take the lead in the iron, copper, manganese, and phosphorous departments, giving you a solid mineral boost. 

But wait, pepitas have their own superpowers!! These green gems bring their A-game when it comes to magnesium, potassium, and zinc. 

Both seeds offer essential minerals to keep your body thriving!

Pro-tip: Variety is the spice of life (and nutrition!). So, mix it up and enjoy a diverse range of seeds and nuts to give your body the full spectrum of minerals it needs.

Glycemic Index Comparison

Are you looking to keep your blood sugar levels in check? If so, understanding the glycemic index of foods is key. And here’s an interesting tidbit: pepitas have a slightly lower glycemic index compared to sunflower seeds. 

A lower glycemic index means that they have a milder impact on blood sugar levels. This makes them a slightly better option for individuals with diabetes or anyone aiming to maintain stable blood sugar levels.

However, it’s worth noting that both seeds are low glycemic index foods, so you can’t go wrong with either one!

Health Benefits of Pepitas vs Sunflower Seeds

Heart Health

Did you know that heart disease is the #1 cause of death for women and men of all ages (1)?  

Pumpkin seeds' kernel in woman hands forming heart shape.

Pepita and sunflower seed consumption can have a positive impact on cholesterol levels and heart health. Both seeds contain healthy fats that are known to promote cardiovascular health.

Pepitas, in particular, are a good source of magnesium, which has been shown to lower blood pressure and reduce the risk of heart disease (2). 

Consumption of both seeds is associated with lower total cholesterol and LDL-cholesterol (the “bad” cholesterol) levels (3).  Include both seeds in your diet to enjoy the benefits of their combined nutritional profiles for optimal heart health!


Are you concerned about your blood sugar levels? Well, I’ve got good news!

Both seeds are low in carbohydrates and high in dietary fiber. This makes them a smart choice for those looking to control their blood sugar. 

The fiber content helps slow down digestion and the release of sugars into the bloodstream, promoting better blood sugar regulation.

What sets pepitas apart is their impressive magnesium content. Magnesium has been shown to improve insulin sensitivity, allowing cells to better respond to insulin and regulate blood sugar levels (4). 

Pumpkin seeds also contain health-promoting compounds like trigonelline, nicotinic acid, and D-chiro inositol. These components can help maintain glycemic control, adding another layer of support for managing blood sugar levels (5).

Sunflower seeds, on the other hand, contain chlorogenic acid, a beneficial plant compound that may have blood sugar-lowering effects. Chlorogenic acid has been linked to improved insulin sensitivity and reduced blood sugar spikes after meals (6).  


You’ve heard that inflammation in your body increases chronic disease risk, but did you know that consuming seeds regularly can reduce inflammation?  

One study showed that frequent consumption of nuts and seeds is associated with lower levels of inflammation and can reduce C-reactive protein, a measure of inflammation (7). 

Woman using a tape measure to measure her waist circumference.

Weight Management

Looking to whittle your waist? Pepitas and sunflower seeds can be valuable allies when it comes to managing weight. 

Their protein and fiber content helps promote satiety, keeping you feeling fuller for longer and reducing the urge to overeat.

It’s worth noting that sunflower seed extract has been studied for its potential benefits on body weight, fat mass, and cholesterol. 

Research suggests that it may have positive effects on body weight and could be used as a natural anti-obesity herbal extract (8). It has also been shown to reduce cholesterol levels – an added bonus!

Potential Downsides

But wait! Before you start eating these seeds by the handful, consider the potential drawbacks of consuming them in excess.

High in Calories and Sodium

Are you watching your weight? These tiny seeds can pack a calorie punch if you go overboard! But don’t worry, moderation is the key to enjoying their nutritional benefits without derailing your weight management goals.

Woman using a tape measure to measure her waist circumference.

Here’s the deal: both pepitas and sunflower seeds contain healthy fats and fiber that can help keep you feeling satisfied and curb those cravings. That’s a good thing!

However, their higher calorie content means it’s best to enjoy them in moderation. Think of them as flavor enhancers or crunchy toppings rather than the main event. A sprinkle of these seeds can add flavor and texture to salads, yogurt, or even homemade granola.

It’s also important to be cautious when choosing commercially available seeds as they may be high in sodium or added sugars, which can be harmful if consumed in large amounts.

Pro-tip: Opt for raw, unsalted varieties whenever possible. Those extra dashes of fat and sodium in roasted and salted seeds can increase calories and cause water retention, leaving you feeling bloated. 

Allergy Concerns

While allergies to sunflower seeds and pumpkin seeds are considered rare (9, 10), it is important to note that individuals can still experience allergic reactions to these seeds.

Although uncommon, it’s important to be aware of the potential symptoms in case you are among the few who may be sensitive to them.

Possible Symptoms Include:

  • Hives (raised, itchy bumps on the skin), redness, swelling, or rash.
  • Nausea, vomiting, stomach cramps, or diarrhea.
  • Coughing, wheezing, shortness of breath, or a runny or congested nose.
  • Itching, tingling, or swelling in the mouth, lips, tongue, or throat. 
  • Difficulty breathing, chest tightness, rapid heartbeat, dizziness, loss of consciousness, or a drop in blood pressure (seek medical attention right away if you experience these symptoms).

If you suspect or experience any allergic symptoms after consuming sunflower seeds or pumpkin seeds, it is crucial to seek medical advice. An allergist or healthcare professional can provide a proper diagnosis and offer guidance on managing allergies.

Choosing the Best Pepitas or Sunflower Seeds

When choosing the best pepitas and sunflower seeds for you, consider factors such as their nutritional profiles, taste preferences, cooking versatility, and affordability based on your specific dietary needs and preferences. 

Also, take into account additional aspects like the seed’s preparation (raw or roasted), seasoning (salted or plain), organic options, and their sourcing to make a well-informed decision that aligns with your goals and values.

Raw vs Roasted

Raw seeds are in their natural state, with no added oil or seasoning. They tend to have a more subtle flavor and a slightly softer texture. Raw seeds are a great choice if you prefer a more natural and mild taste.

On the other hand, roasted seeds undergo a cooking process that enhances their flavor and texture. Roasting brings out a rich, nutty taste and adds a satisfying crunch. 

The seeds are typically tossed with oil and seasonings before being roasted, which can introduce additional flavors like salt or spices. Roasted seeds are a popular choice for those who enjoy a more robust and savory taste.

Some common oils used for roasting seeds include vegetable oil, palm oil, canola oil, or sunflower oil. Though widely used, these oils may contain unhealthy saturated or trans fats and have negative effects on cardiovascular health.

Pro-tip: Opt for dry-roasted seeds or seeds roasted in healthier oils such as olive oil or avocado oil for a healthier choice.

Additionally, roasted seeds are often seasoned with salt to enhance the taste. While salt can add flavor, it’s important to be mindful of your salt intake, especially if you have high blood pressure or are on a low-sodium diet.

Pro-tip: Choose roasted seeds with little to no added salt or opt for unsalted varieties to help you control your sodium intake. Or better yet, roast them yourself for total control over the ingredients!

Salted, Flavored, or Plain

When choosing between salted, flavored, or plain pepitas and sunflower seeds, consider both taste and health.

Plain. Plain seeds provide a natural and versatile option. They can be used in various recipes or enjoyed as a simple and wholesome snack. And because there are no added ingredients, they are your safest bet when it comes to nutritional content.

Salted. Salt enhances the flavor of the seeds, providing a more savory taste. But be mindful of your salt intake as excess sodium can cause water retention, making you feel bloated. Over time a high sodium intake can lead to high blood pressure.

Flavored. There are a variety of taste options beyond the traditional salted version including barbecue, spicy chili, garlic, sweet, and cinnamon. These flavored options can add an extra layer of excitement to your snacking or cooking. 

Pro-tip: Check the ingredient list for any added sugars, artificial flavors, or excessive sodium content. Choosing flavored seeds with natural ingredients and minimal additives can be a healthier choice.

Organic vs Conventional

Organic options are grown without the use of harmful pesticides and chemicals, which can have long-term health consequences for both people and the environment. 

Additionally, organic options tend to have a better taste and texture due to the lack of added chemicals. They are also better for the environment since they were grown without the use of pesticides.

Source (Where Grown)

Different regions around the world are known for producing pepitas and sunflower seeds with unique flavor profiles and nutrient contents.

Field of endless sunflowers in Biei, Japan.

For pepitas, Mexico is renowned for its high-quality pumpkin seeds, known as “pepitas de calabaza.” These pepitas are often smaller in size, have a rich green color, and offer a robust, nutty flavor. 

In the case of sunflower seeds, the United States, particularly states like North Dakota, Kansas, and South Dakota, is a major producer. American sunflower seeds are generally larger in size and have a mild buttery flavor.

Eastern European countries, such as Russia, Ukraine, and Bulgaria, are also prominent sunflower seed producers. Sunflower seeds from this region are often smaller, darker in color, and known for their slightly sweet and earthy flavor.

These are just a few examples, as pepitas and sunflower seeds are grown in many other regions worldwide. 

Exploring seeds from different origins allows you to appreciate the unique flavors and characteristics associated with each region’s cultivation methods and growing conditions.

How to Include Pepitas and Sunflower Seeds in Your Diet

These superfoods are extremely versatile and can be added to a variety of dishes. 

Throw them into your salads for some extra crunch, or sprinkle them over yogurt or oatmeal for a nutritious breakfast. 

Roasting them with spices is also a great way to enhance their flavor for a tasty snack. If you enjoy baking, add pepitas or sunflower seeds to muffins or bread to increase the nutritional value of your baked goods while adding texture. The possibilities are endless!

Snack Ideas

​If you’re looking for healthy snacks look no further than these super seeds!

Trail Mix. Combine pepitas, sunflower seeds, dried fruits, and nuts for a wholesome and energy-boosting portable snack.

Yogurt Topping. Sprinkle pepitas and sunflower seeds over your favorite yogurt for added crunch and nutrition.

Salad Booster. Add pepitas or sunflower seeds to salads for a delightful texture and nutty flavor.

Homemade Granola Bars. Incorporate pepitas and sunflower seeds into homemade granola bars for a nutritious and convenient snack.

Homemade granola bars with pepitas and sunflower seeds up close.

Roasted Seed Snack. Roast pepitas or sunflower seeds with your favorite spices, like cinnamon or paprika, for a tasty and satisfying snack.

Nut Butter Spread. Blend pepitas or sunflower seeds into a creamy nut butter spread to enjoy with fruits or crackers. Or use as a replacement for peanut butter. Be sure to store it in an airtight container in the refrigerator.

Veggie Dip Crunch. Use pepitas or sunflower seeds as a crunchy topping for your favorite vegetable dips, like hummus or guacamole.

Baked Goods. Add pepitas or sunflower seeds to muffins, bread, or cookies for an extra boost of flavor and texture.

Cooking Tips

Roasting. Spread pepitas or sunflower seeds on a baking sheet and roast them in the oven at 350°F (175°C) for about 10-12 minutes until they are golden and fragrant. This enhances their flavor and gives them a satisfying crunch.

Seasoning. Experiment with different seasonings like salt, pepper, garlic powder, cayenne pepper, or other favorite herbs and spices to add extra flavor to roasted seeds.

Homemade Seed Butter. Blend roasted and cooled pepitas or sunflower seeds in a food processor until they turn into a smooth butter consistency. Add a pinch of salt or sweetener if desired. Use it as a spread or in recipes that call for nut butter.

Creamy pumpkin seed butter on a table with a spoon next to it.

Toppings. Sprinkle roasted or raw pepitas and sunflower seeds over salads, oatmeal, yogurt, smoothies, or soups for added texture and nutrition.

Flour. Grind pepitas or sunflower seeds in a coffee grinder or food processor to make nutrient-rich seed flour that can be used in gluten-free baking or as a coating for meat or fish.

Stir-Frying. Add pepitas or sunflower seeds to stir-fries during the final minutes of cooking for a crunchy texture and nutty flavor.

pumpkin soup in pumpkin on rustic background topped with pepitas

Garnish. Use pepitas or sunflower seeds as a garnish for roasted vegetables, grain bowls, or savory soups to provide an attractive appearance and additional taste dimension.

Blended.  Blend into your smoothie for a nutty burst of protein and healthy fat.

Pepitas vs. Sunflower Seeds: Which One Wins?

Determining which one is a better choice for you depends on individual preferences and specific nutritional needs. Both seeds offer unique benefits and can be part of a healthy diet.

Pepitas contain significant amounts of magnesium, iron, and zinc. They have a slightly sweeter and nuttier taste compared to sunflower seeds. Additionally, pepitas have a lower glycemic index, making them a slightly better option for managing blood sugar levels.

On the other hand, sunflower seeds are packed with vitamin E, selenium, and several B vitamins. They have a distinct nutty and buttery flavor that many people enjoy. 

In the end, incorporating both pepitas and sunflower seeds into your diet provides a diverse range of nutrients and flavors, allowing you to enjoy the unique benefits of each seed.  

So why choose just one when you can enjoy both in good health?

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