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Pumpkin seeds are edible seed typically roasted for consumption. They are common ingredient in Mexican cuisine and are often eaten as a healthy snack. Pumpkin seeds may be small, but they are packed with valuable nutrients.Sunflower seeds are harvested from the flower head of the sunflower plant. While the seed itself is encased in a black and white striped shell, sunflower seeds are white and have a tender texture. Sunflower seeds are popular in trail mix, multi-grain bread and nutrition bars.