Key Takeaways

Both seeds have robust nutrient profiles, offering fiber, protein, and key minerals like magnesium and zinc.

Whole (unhulled) pumpkin seeds contain the most fiber, while hulled pumpkin seeds offer the most protein and magnesium. However, sunflower seeds are still a nutritional choice.

You can easily add either seed to meals, snacks, or smoothies.

Pumpkin seeds and sunflower seeds are both good sources of dietary fiber, protein, magnesium, and other essential nutrients. Identifying which seed packs the most punch in terms of nutrition may depend on whether or not the seeds has its outer shell.

Pumpkin Seeds vs. Sunflower Seeds: Nutrition

Pumpkin seeds can be consumed hulled or unhulled, but sunflower seeds should only be consumed when hulled (whether or not the seed h

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