Pecan vs. Raw Pumpkin Seeds
Nutrition comparison of Pecan and Raw 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
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pecan and raw pumpkin seeds:
- Both pecan and raw pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Pecan has more beta-carotene than raw pumpkin seed, however, raw pumpkin seed contains more lutein + zeaxanthin than pecan.
- Pecan has more thiamin and pantothenic acid, however, raw pumpkin seed contains more niacin and folate.
USDA sources for nutritional information: Pecan (Nuts, pecans) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pecan and raw pumpkin seeds are high in calories. Pecan has 24% more calories than raw pumpkin seed - pecan has 691 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, pecan is lighter in protein, heavier in fat and similar to raw pumpkin seeds for carbs. Pecan has a macronutrient ratio of 5:8:88 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pecan | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 5% | 20% |
| Carbohydrates | 8% | 7% |
| Fat | 88% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Pecan and raw pumpkin seeds contain similar amounts of carbs - pecan has 13.9g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both pecan and raw pumpkin seeds are high in dietary fiber. Pecan has 60% more dietary fiber than raw pumpkin seed - pecan has 9.6g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Pecan and raw pumpkin seeds contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Both pecan and raw pumpkin seeds are high in protein. Raw pumpkin seed has 230% more protein than pecan - pecan has 9.2g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Both pecan and raw pumpkin seeds are high in saturated fat. Raw pumpkin seed has 40% more saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Pecan and raw pumpkin seeds contain similar amounts of Vitamin C - pecan has 1.1mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Pecan and raw pumpkin seeds contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin E
Pecan and raw pumpkin seeds contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Pecan and raw pumpkin seeds contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Pecan has more thiamin and pantothenic acid, however, raw pumpkin seed contains more niacin and folate. Both pecan and raw pumpkin seeds contain significant amounts of riboflavin and Vitamin B6.
| Pecan | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.66 MG | 0.273 MG |
| Riboflavin | 0.13 MG | 0.153 MG |
| Niacin | 1.167 MG | 4.987 MG |
| Pantothenic acid | 0.863 MG | ~ |
| Vitamin B6 | 0.21 MG | 0.143 MG |
| Folate | 22 UG | 58 UG |
Minerals
calcium
Both pecan and raw pumpkin seeds are high in calcium. Pecan has 52% more calcium than raw pumpkin seed - pecan has 70mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Both pecan and raw pumpkin seeds are high in iron. Raw pumpkin seed has 249% more iron than pecan - pecan has 2.5mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both pecan and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 97% more potassium than pecan - pecan has 410mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, pecan has more beta-carotene than raw pumpkin seed per 100 grams, however, raw pumpkin seed contains more lutein + zeaxanthin than pecan per 100 grams.
| Pecan | Raw Pumpkin Seeds | |
|---|---|---|
| beta-carotene | 29 UG | 9 UG |
| lutein + zeaxanthin | 17 UG | 74 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than raw pumpkin seed per 100 grams.
| Pecan | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.986 G | 0.12 G |
| Total | 0.986 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, both pecan and raw pumpkin seeds contain significant amounts of linoleic acid.
| Pecan | Raw Pumpkin Seeds | |
|---|---|---|
| other omega 6 | ~ | 0.131 G |
| linoleic acid | 20.628 G | 20.71 G |
| Total | 20.628 G | 20.841 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Pecan g
()
|
Daily Values (%) |
Raw 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 raw pumpkin seeds contain more calories in 100 grams?Both pecan and raw pumpkin seeds are high in calories. Pecan has 20% more calories than raw pumpkin seed - pecan has 691 calories in 100g and raw pumpkin seed has 559 calories.
Does pecan or raw pumpkin seeds contain more calcium?
Both pecan and raw pumpkin seeds are high in calcium. Pecan has 50% more calcium than raw pumpkin seed - pecan has 70mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does pecan or raw pumpkin seeds contain more iron?
Both pecan and raw pumpkin seeds are high in iron. Raw pumpkin seed has 250% more iron than pecan - pecan has 2.5mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does pecan or raw pumpkin seeds contain more potassium?
Both pecan and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 100% more potassium than pecan - pecan has 410mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.