Pumpkin Seeds vs Safflower Seeds: Difference & Similarities

Pumpkin Seeds and safflower seeds belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on pumpkin seeds and safflower seeds and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.

Pumpkin Seeds

Pumpkin seeds (Cucurbita pepo) are edible seeds that come from pumpkins, which are a type of gourd native to North America.

These seeds have a slightly nutty and slightly sweet flavor, and are often eaten as a snack or used in a variety of dishes.

Pumpkin seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate pumpkin seeds into your diet.

They can be eaten raw or roasted and are often used as a topping for salads and other dishes.

Pumpkin seeds are also available in a variety of forms, including whole, chopped, and ground into flour.

Pumpkin seeds are widely available and can be found at most grocery stores.

They are often sold roasted or raw, and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving pumpkin seeds a try.

They are flavorful, versatile, and have a variety of health benefits.

Pumpkin Seeds are an excellent source of Vitamin B3 (Niacin).

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E and some Vitamin B6 (Pyroxidine), and Vitamin K.

Safflower Seeds

Safflower seeds (Carthamus tinctorius) are the seeds of the safflower plant, which is native to the Mediterranean region.

These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, cereals, and granolas.

Safflower seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate safflower seeds into your diet.

They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.

Safflower seeds are also available in a variety of forms, including whole, chopped, and ground into flour.

Safflower seeds are widely available and can be found at most grocery stores.

They are often sold roasted or raw, and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving safflower seeds a try.

They are flavorful, versatile, and have a variety of health benefits.

Safflower Seeds are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B3 (Niacin).

Pumpkin Seeds vs Safflower Seeds Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing pumpkin seeds vs safflower seeds.

This comparison will start by comparing the caloric value of pumpkin seeds and safflower seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

Pumpkin Seeds vs Safflower Seeds Calories

Nuts and seeds are generally high in calories; the same goes for pumpkin seeds and safflower seeds, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing safflower seeds vs pumpkin seeds for weight loss, safflower seeds are slightly lower in calories, with 145 calories per serving, compared to 157 calories per serving of pumpkin seeds.

However, both pumpkin seeds and safflower seeds can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Pumpkin Seeds vs Safflower Seeds Protein

Nuts and seeds, including pumpkin seeds and safflower seeds, are an important source of plant-based protein.

Pumpkin Seeds offer around 47% more protein than safflower seeds.

Pumpkin Seeds have 30.2 grams of protein per 100 grams (or 8.5g per serving), while safflower seeds have 16.2 grams of protein per 100 grams (or 4.5g per serving).

Pumpkin Seeds vs Safflower Seeds Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in pumpkin seeds and safflower seeds.

The total amount of carbohydrates is around 69% higher in safflower seeds than in pumpkin seeds. They have 34.3 grams per 100 grams, compared to 10.7 grams in pumpkin seeds.

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There’s less sugar in safflower seeds than in pumpkin seeds, 100% precisely.

One handful of safflower seeds (28 grams) contains 0 grams of sugar, while the same amount of pumpkin seeds contains 0.4 grams.

Lastly, let’s take a look at the dietary fiber in pumpkin seeds and safflower seeds.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 1.7 grams of fiber per portion, pumpkin seeds are a better source of fiber than safflower seeds which offer 0 grams per portion.

Pumpkin Seeds vs Safflower Seeds Fats

Like the other nuts and seeds, fats in pumpkin seeds and safflower seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in pumpkin seeds and safflower seeds:

• Pumpkin Seeds: 49 grams per 100 grams
• Safflower Seeds: 38.4 per 100 grams

Speaking of saturated fats, safflower seeds are 57% lower in saturated fats.

Safflower Seeds and pumpkin seeds contain 3.7 grams and 8.7 grams of saturated fat per 100 grams, respectively.

Pumpkin Seeds vs Safflower Seeds Vitamins Content

This section will discuss the vitamin content of pumpkin seeds and safflower seeds.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Pumpkin Seeds have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, safflower seeds have a higher amount of vitamin C, vitamin B3 (Niacin), vitamin E, and vitamin K.

Pumpkin Seeds and safflower seeds contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins pumpkin seeds and safflower seeds contain side by side, so you can easily compare them.

Pumpkin Seeds vs Safflower Seeds Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the pumpkin seeds and safflower seeds comparison focuses on their mineral content.

Pumpkin Seeds are a better source of calcium, and copper than safflower seeds.

On the other hand, safflower seeds have a higher amount of iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc.

Pumpkin Seeds and safflower seeds contain the same amount of fluoride.

Check out the table below to learn how pumpkin seeds and safflower seeds compare when it comes to mineral contents.

The Final Word

Pumpkin Seeds and safflower seeds are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both pumpkin seeds and safflower seeds are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.