Pecan vs. Pumpkin Seeds
Nutrition comparison of Pecan and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pecan
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pecan and pumpkin seeds:
- Both pecan and pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Pecan has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Pecan (Nuts, pecans) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pecan and pumpkin seeds are high in calories. Pecan has 55% more calories than pumpkin seed - pecan has 691 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pecan is lighter in protein, much lighter in carbs and much heavier in fat compared to pumpkin seeds per calorie. Pecan has a macronutrient ratio of 5:7:88 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pecan | Pumpkin Seeds | |
|---|---|---|
| Protein | 5% | 16% |
| Carbohydrates | 7% | 46% |
| Fat | 88% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and pecan has 74% less carbohydrates than pumpkin seed - pecan has 13.9g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both pecan and pumpkin seeds are high in dietary fiber. Pumpkin seed has 92% more dietary fiber than pecan - pecan has 9.6g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than pecan - pecan has 4g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pecan and pumpkin seeds are high in protein. Pumpkin seed has 102% more protein than pecan - pecan has 9.2g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Pecan is high in saturated fat and pumpkin seed has 41% less saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Pecan and pumpkin seeds contain similar amounts of Vitamin C - pecan has 1.1mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Pecan and pumpkin seeds contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Pecan has more Vitamin E than pumpkin seed - pecan has 1.4mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Pecan and pumpkin seeds contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pecan has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pecan | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.66 MG | 0.034 MG |
| Riboflavin | 0.13 MG | 0.052 MG |
| Niacin | 1.167 MG | 0.286 MG |
| Pantothenic acid | 0.863 MG | 0.056 MG |
| Vitamin B6 | 0.21 MG | 0.037 MG |
| Folate | 22 UG | 9 UG |
Minerals
calcium
Both pecan and pumpkin seeds are high in calcium. Pecan has 27% more calcium than pumpkin seed - pecan has 70mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Both pecan and pumpkin seeds are high in iron. Pumpkin seed has 31% more iron than pecan - pecan has 2.5mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both pecan and pumpkin seeds are high in potassium. Pumpkin seed has 124% more potassium than pecan - pecan has 410mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Pecan | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.986 G | 0.077 G |
| Total | 0.986 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than pumpkin seed per 100 grams.
| Pecan | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.069 G | ~ |
| linoleic acid | 20.628 G | 8.759 G |
| Total | 20.697 G | 8.759 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pecan (Nuts, pecans) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Pecan g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pecan or pumpkin seeds contain more calories in 100 grams?Both pecan and pumpkin seeds are high in calories. Pecan has 60% more calories than pumpkin seed - pecan has 691 calories in 100g and pumpkin seed has 446 calories.
Does pecan or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and pecan has 70% fewer carbohydrates than pumpkin seed - pecan has 13.9g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does pecan or pumpkin seeds contain more calcium?
Both pecan and pumpkin seeds are high in calcium. Pecan has 30% more calcium than pumpkin seed - pecan has 70mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does pecan or pumpkin seeds contain more iron?
Both pecan and pumpkin seeds are high in iron. Pumpkin seed has 30% more iron than pecan - pecan has 2.5mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does pecan or pumpkin seeds contain more potassium?
Both pecan and pumpkin seeds are high in potassium. Pumpkin seed has 120% more potassium than pecan - pecan has 410mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.