Which is healthier, Butternut Squash or Pecan?

Pecan wins in 6 out of 10 nutritional categories. Butternut Squash has 45 calories and 1g protein per 100g, while Pecan has 691 calories and 9.2g protein.

How many calories are in Butternut Squash vs Pecan?

Butternut Squash contains 45 calories per 100g, while Pecan contains 691 calories per 100g.

Which has more protein, Butternut Squash or Pecan?

Pecan has more protein with 9.2g per 100g compared to 1g.

Butternut Squash vs Pecan

Nutrition Comparison per 100g

Butternut Squash 4

6 Pecan

Vegetables vs Nuts & Seeds

Side-by-Side Nutrition Facts

Nutrient	Butternut Squash	Pecan	Better
Calories	45kcal	691kcal	Butternut Squash
Protein	1g	9.2g	Pecan
Total Fat	0.1g	72g	Butternut Squash
Carbohydrates	11.7g	13.9g	Pecan
Fiber	2g	9.6g	Pecan
Sugar	2.2g	4g	Butternut Squash
Vitamin C	21mg	1.1mg	Butternut Squash
Calcium	48mg	70mg	Pecan
Iron	0.7mg	2.5mg	Pecan
Potassium	352mg	410mg	Pecan

Macronutrient Breakdown

Butternut Squash

Protein: 1g Fat: 0.1g Carbs: 11.7g

Pecan

Protein: 9.2g Fat: 72g Carbs: 13.9g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.

Butternut Squash vs Pecan — Key Takeaway

Butternut Squash has 646 fewer calories per 100g than Pecan, making it the lighter option. For protein, Pecan leads with 9.2g per 100g. Pecan is the better source of fiber at 9.6g per 100g. Butternut Squash provides 21mg of vitamin C.

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