Pumpkin seeds and sunflower seeds both get tossed into salads, trail mixes, and smoothie bowls with the hope of adding nutrients to our meals. They can also be a tasty snack on their own.<\/p>\n
\u201cThese are fan favorites for most dietitians because they both provide healthy fats, fiber and great flavor,\u201d Meridan Zerner, R.D.N., at Cooper Clinic<\/a> tells Prevention. <\/p>\n If you\u2019re zeroing in on increasing your fiber, protein, and magnesium intake, both pumpkin seeds<\/a> and sunflower seeds deliver meaningful amounts of all three. But is one seed better than the other? Let\u2019s compare.<\/p>\n Fiber<\/p>\n \u201cEnough fiber may not seem like a high priority when thinking about nutrition,\u201d says Tanya B. Freirich<\/a>, R.D. \u201cHowever fiber is instrumental in feeding our good gut bacteria, improving regularity of bowel movements, helping us stay full and satisfied after meals, and reducing our risk of heart disease, type 2 diabetes and obesity.\u201d<\/p>\n According to USDA FoodData Central, sunflower seed kernels<\/a> provide about 11.1 grams of fiber per 100 grams. Meanwhile, pumpkin seed kernels<\/a> offer about 6.5 grams.<\/p>\n That means if fiber is your primary goal, sunflower seeds pack more per bite. Still, pumpkin seeds contribute meaningful fiber, and both can help you work toward your daily goal (22\u201334 grams of fiber per day<\/a> for most adults).<\/p>\n The winner: Sunflower seeds<\/p>\n Protein<\/p>\n When we think of protein, meat, eggs, and dairy probably come to mind before seeds. But they can still be a great source, and are particularly useful for anyone eating a plant-based<\/a> diet and trying to keep their protein numbers up.<\/p>\n \u201cWhen you can increase your intake of seeds, you also increase plant protein and healthy linoleic fatty acids that are linked<\/a> to lower blood pressure, improved cholesterol and steady blood sugar,\u201d Zerner says.<\/p>\n But what about the actual numbers? In this case, pumpkin seeds<\/a> are packing around 29.8 grams of protein per 100 grams, compared to sunflower seeds<\/a>\u2019 19.3 grams per 100 grams. Again: both offering a significant amount, although pumpkin seeds are clearly coming out ahead.<\/p>\n The winner: Pumpkin seeds<\/p>\n Magnesium<\/p>\n \u201cMagnesium is not only an important electrolyte for our body\u2019s function, magnesium reduces our risk for heart disease, helps lower blood pressure, is vital for bone health and regulating blood sugars,\u201d Freirich explains. And this is where pumpkin seeds really shine.<\/p>\n Pumpkin seed kernels<\/a> contain around 550 mg of magnesium per 100 grams, while sunflower seed kernels<\/a> contain about 129 mg per 100 grams. That\u2019s a major difference, and it means pumpkin seeds are one of the most magnesium-dense<\/a> pantry staples you can add to your meals.<\/p>\n So while sunflower seeds still contribute meaningful magnesium to your daily intake, this round once again goes to pumpkin seeds.<\/p>\n The winner: Pumpkin seeds<\/p>\n The bottom line<\/p>\n Both pumpkin seeds and sunflower seeds have plenty to offer in terms of nutrition. If your needs skew heavily towards fiber, protein, or magnesium, you may want to prioritize consumption based on which one came out on top for that particular nutrient. But if you\u2019re looking to balance your overall diet, Zerner suggests varying your seed intake so as to take advantage of the \u201cunique health benefits\u201d offered by both.<\/p>\n \u201cSprinkling sunflower seeds on salads, adding them to a trail mix or mixing them into a yogurt parfait provides a healthy dose of selenium and vitamin E, she says.<\/p>\n Freirich adds that one study<\/a> \u201clinked sunflower seeds particularly to a reduced risk of glucose levels in diabetes due to it\u2019s polyphenol content that helps reduce insulin resistance\u201d while another<\/a> suggested \u201cthat increased pumpkin seed consumption was associated with a reduced risk of breast cancer.\u201d<\/p>\n Basically, no matter which seed you opt to add to your diet\u2014or, better yet, if you decide to rotate\u2014you\u2019re doing your future self a favor in a variety of ways.<\/p>\n