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.
Detailed nutritional comparison of pecan and pumpkin seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Pecan src
Image of Pumpkin Seeds src

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) .

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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.