All Foods
Pecans vs Pumpkin Seeds
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nuts & Seeds
Pecans
691 kcal9.2g Protein
per 100g
Nuts & SeedsPumpkin Seeds
559 kcal30.2g Protein
per 100g
Nutrition Comparison
| Per 100g | Pecans | Pumpkin Seeds |
|---|---|---|
| Calories | 691kcal | 559kcal |
| Protein | 9.2g | 30.2g |
| Carbs | 13.9g | 10.7g |
| Fat | 72g | 49g |
| Fiber | 9.6g | 6g |
| Sugar | 4g | 1.4g |
| Sodium | 0mg | 7mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Pumpkin Seeds has 132 fewer calories per 100g than Pecans (24% less).
- Pumpkin Seeds delivers more protein (30.2g vs 9.2g per 100g).
- Pecans has more fiber (9.6g vs 6g).
- Pumpkin Seeds contains less fat (49g vs 72g).
- Pumpkin Seeds has less sugar (1.4g vs 4g).
Pecans
Pecans are one of the most fat-dense nuts, rich in monounsaturated fat, fiber and manganese, and they rank high in antioxidant content among nuts. Their high calorie density rewards mindful portioning.
View Pecans nutrition →Pumpkin Seeds
Pumpkin seeds (pepitas) are exceptionally high in protein and magnesium (a mineral most people under-consume), along with zinc and iron. They make a crunchy, plant-based protein topping for salads and bowls.
View Pumpkin Seeds nutrition →Track Pecans & Pumpkin Seeds in Kairo
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