All Foods
Pecans vs Sunflower Seeds
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nuts & Seeds
Pecans
691 kcal9.2g Protein
per 100g
Nuts & SeedsSunflower Seeds
584 kcal20.8g Protein
per 100g
Nutrition Comparison
| Per 100g | Pecans | Sunflower Seeds |
|---|---|---|
| Calories | 691kcal | 584kcal |
| Protein | 9.2g | 20.8g |
| Carbs | 13.9g | 20g |
| Fat | 72g | 51.5g |
| Fiber | 9.6g | 8.6g |
| Sugar | 4g | 2.6g |
| Sodium | 0mg | 9mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Sunflower Seeds has 107 fewer calories per 100g than Pecans (18% less).
- Sunflower Seeds delivers more protein (20.8g vs 9.2g per 100g).
- Pecans has more fiber (9.6g vs 8.6g).
- Sunflower Seeds contains less fat (51.5g vs 72g).
- Sunflower Seeds has less sugar (2.6g 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 →Sunflower Seeds
Sunflower seeds are an outstanding source of vitamin E — a single ounce covers much of the day's need — plus magnesium, selenium and plant protein. They are a common nut-free alternative for spreads and toppings.
View Sunflower Seeds nutrition →Track Pecans & Sunflower Seeds in Kairo
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