Pumpkin and sunflower seeds are a great way to spice up your diet as they are often added to salads, snack mixes and even smoothies. They can also be a great snack on their own, containing many useful substances. But which one is better for your health? Let’s compare their nutritional values and find out which seeds to choose depending on your goals.
Fiber
Fiber plays an important role in our bodies by helping food move through the digestive system, feeding good gut bacteria and regulating bowel movements. In addition, fiber helps prevent heart disease, type 2 diabetes, and obesity. Sunflower seeds have more fiber than pumpkin seeds. According to USDA FoodData Central, sunflower seeds have about 11.1 grams of fiber per 100 grams, while pumpkin seeds have about 6.5 grams.
So if your main goal is to increase your fiber intake, sunflower seeds are a better choice. However, both types of seeds can help you reach the recommended amount of fiber, which should be 22-34g per day for adults.
Pumpkin and sunflower seeds: protein
When it comes to protein, we usually think of meat, eggs and dairy products. However, seeds can also be a great source of plant-based protein. Pumpkin seeds have about 29.8g per 100g, while sunflower seeds have 19.3g per 100g. This means that pumpkin seeds are a better choice if you’re looking to increase the amount of protein in your diet.
In addition, the seeds also provide beneficial linoleic acids, which help lower blood pressure, improve cholesterol levels, and stabilize blood sugar levels.
Big
Magnesium is an important electrolyte that supports our body’s functions, helps reduce the risk of heart disease, improves bone health and regulates blood sugar. Pumpkin seeds really win here because they are rich in magnesium. Pumpkin seeds have about 550 mg of magnesium per 100 g, while sunflower seeds only have about 129 mg per 100 g. That’s a big difference, so if you’re looking to add magnesium to your diet, pumpkin seeds are your best bet.
What to choose?
Both types of seeds have many benefits, but depending on what you want to achieve, you can choose the one that better suits your goals. If you want to increase your fiber intake, sunflower seeds will be a better choice, while if you want more protein and magnesium, pumpkin seeds are more beneficial.
At the same time, you can include both types of seeds to balance your diet. Sprinkling sunflower seeds on your cookies or yogurt will give you an extra dose of selenium and vitamin E. Also, studies show that regular consumption of sunflower seeds can reduce inflammation in the body, and pumpkin seeds can reduce the risk of breast cancer.
