Side-by-side comparison

Sunflower Oil vs Pumpkin Seeds Dry Roasted

Pumpkin Seeds Dry Roasted wins by 24 points on FoodScore. Nutrient breakdown below — green values are better per field.

Verdict

FoodScore: Sunflower Oil scores 57/100, Pumpkin Seeds Dry Roasted scores 81/100. Pumpkin Seeds Dry Roasted wins by 24 points on saturated fat (5.2g vs 7.1g per 100 g) and fiber (11.1g vs 10.6g per 100 g).

0/ 100

nut seed

Sunflower Oil

Decent · 100 g

0/ 100

nut seed

Pumpkin Seeds Dry Roasted

Very good · 100 g

Per 100gSunflower OilPumpkin Seeds Dry Roasted

Calories592 kcal582 kcal

Protein20.06 g19.33 g

Fiber10.6 g11.1 g

Total fat51.3 g49.8 g

Saturated fat7.07 g5.22 g

Added sugar0 g0 g

Sodium3 mg3 mg

Potassium483 mg850 mg

Calcium87 mg70 mg

Iron4.28 mg3.8 mg

Comparison uses per-100g nutrient values from USDA FoodData Central. Each field is marked in green for the option that is healthier on that specific row — but the final FoodScore weighs all fields together plus processing level (NOVA) to produce a single 0–100 number.