Pecan vs Pumpkin Seed
Nutrition Comparison per 100g
Pecan 3
vs 7 Pumpkin Seed
Nuts & Seeds vs Nuts & Seeds
Side-by-Side Nutrition Facts
| Nutrient | Pecan | Pumpkin Seed | Better |
|---|---|---|---|
| Calories | 691kcal | 559kcal | Pumpkin Seed |
| Protein | 9.2g | 30.2g | Pumpkin Seed |
| Total Fat | 72g | 49.1g | Pumpkin Seed |
| Carbohydrates | 13.9g | 10.7g | Pecan |
| Fiber | 9.6g | 6g | Pecan |
| Sugar | 4g | 1.4g | Pumpkin Seed |
| Vitamin C | 1.1mg | 1.9mg | Pumpkin Seed |
| Calcium | 70mg | 46mg | Pecan |
| Iron | 2.5mg | 8.8mg | Pumpkin Seed |
| Potassium | 410mg | 809mg | Pumpkin Seed |
Macronutrient Breakdown
Pecan
Protein: 9.2g Fat: 72g Carbs: 13.9g
Pumpkin Seed
Protein: 30.2g Fat: 49.1g Carbs: 10.7g
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.
Pecan vs Pumpkin Seed — Key Takeaway
Pumpkin Seed has 132 fewer calories per 100g than Pecan, making it the lighter option. For protein, Pumpkin Seed leads with 30.2g per 100g. Pecan is the better source of fiber at 9.6g per 100g.
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