Pecan vs. Sunflower Seeds
Nutrition comparison of Pecan and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pecan
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pecan and sunflower seeds:
- Both sunflower seeds and pecan are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Sunflower seed has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Pecan (Nuts, pecans) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and pecan are high in calories. Pecan has 12% more calories than sunflower seed - sunflower seed has 619 calories per 100 grams and pecan has 691 calories.
| Pecan | Sunflower Seeds | |
|---|---|---|
| Protein | 5% | 10% |
| Carbohydrates | 7% | 12% |
| Fat | 88% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Pecan has 33% less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
dietary fiber
Both sunflower seeds and pecan are high in dietary fiber. Sunflower seed has 20% more dietary fiber than pecan - sunflower seed has 11.5g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Sunflower seed has less sugar than pecan - pecan has 4g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and pecan are high in protein. Sunflower seed has 88% more protein than pecan - sunflower seed has 17.2g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Both sunflower seeds and pecan are high in saturated fat. Sunflower seed is very similar to sunflower seed for saturated fat - sunflower seed has 6g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Sunflower seeds and pecan contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and pecan has 1.1mg of Vitamin C.
Vitamin A
Pecan and sunflower seeds contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Pecan has more Vitamin E than sunflower seed - pecan has 1.4mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Pecan and sunflower seeds contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both pecan and sunflower seeds contain significant amounts of thiamin.
| Pecan | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.66 MG | 0.325 MG |
| Riboflavin | 0.13 MG | 0.285 MG |
| Niacin | 1.167 MG | 4.198 MG |
| Pantothenic acid | 0.863 MG | 7.056 MG |
| Vitamin B6 | 0.21 MG | 0.805 MG |
| Folate | 22 UG | 238 UG |
Minerals
calcium
Both sunflower seeds and pecan are high in calcium. Pecan has 23% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Both sunflower seeds and pecan are high in iron. Sunflower seed has 169% more iron than pecan - sunflower seed has 6.8mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both sunflower seeds and pecan are high in potassium. Sunflower seed has 20% more potassium than pecan - sunflower seed has 491mg of potassium per 100 grams and pecan has 410mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Pecan | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.986 G | 0.079 G |
| Total | 0.986 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, both pecan and sunflower seeds contain significant amounts of linoleic acid.
| Pecan | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.069 G | ~ |
| linoleic acid | 20.628 G | 37.39 G |
| Total | 20.697 G | 37.39 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 Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Pecan g
()
|
Daily Values (%) |
Sunflower 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 sunflower seeds or pecan contain more calories in 100 grams?Both sunflower seeds and pecan are high in calories. Pecan has 10% more calories than sunflower seed - sunflower seed has 619 calories in 100g and pecan has 691 calories.
Does sunflower seeds or pecan contain more calcium?
Both sunflower seeds and pecan are high in calcium. Pecan has 20% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and pecan has 70mg of calcium.
Does sunflower seeds or pecan contain more iron?
Both sunflower seeds and pecan are high in iron. Sunflower seed has 170% more iron than pecan - sunflower seed has 6.8mg of iron in 100 grams and pecan has 2.5mg of iron.
Does sunflower seeds or pecan contain more potassium?
Both sunflower seeds and pecan are high in potassium. Sunflower seed has 20% more potassium than pecan - sunflower seed has 491mg of potassium in 100 grams and pecan has 410mg of potassium.