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  6. Pecan vs. Pumpkin seeds

Pecan vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on differences between pecan and pumpkin seeds

  • Pecan has more manganese, copper, vitamin B1, phosphorus, vitamin B5, and vitamin B6; however, pumpkin seeds are higher in zinc, fiber, magnesium, and potassium.
  • Pecan covers your daily manganese needs 174% more than pumpkin seeds.
  • Pumpkin seeds contain 19 times less vitamin B1 than pecan. Pecan contains 0.66mg of vitamin B1, while pumpkin seeds contain 0.034mg.

Food varieties used in this article are Nuts, pecans and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Pecan vs Pumpkin seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pecan
Pecan
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +27.3%
Contains more CopperCopper +73.9%
Contains more PhosphorusPhosphorus +201.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +807.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +116.5%
Contains more PotassiumPotassium +124.1%
Contains more IronIron +30.8%
Contains more ZincZinc +127.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pecan
Pecan
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +266.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1841.2%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +308%
Contains more Vitamin B5Vitamin B5 +1441.1%
Contains more Vitamin B6Vitamin B6 +467.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +144.4%
Contains more CholineCholine +∞%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pecan Pumpkin seeds DV% diff.
Manganese 4.5mg 0.496mg 174%
Monounsaturated fat 40.801g 6.032g 87%
Polyunsaturated fat 21.614g 8.844g 85%
Fats 71.97g 19.4g 81%
Copper 1.2mg 0.69mg 57%
Vitamin B1 0.66mg 0.034mg 52%
Zinc 4.53mg 10.3mg 52%
Fiber 9.6g 18.4g 35%
Magnesium 121mg 262mg 34%
Phosphorus 277mg 92mg 26%
Protein 9.17g 18.55g 19%
Vitamin B5 0.863mg 0.056mg 16%
Potassium 410mg 919mg 15%
Carbs 13.86g 53.75g 13%
Vitamin B6 0.21mg 0.037mg 13%
Calories 691kcal 446kcal 12%
Saturated fat 6.18g 3.67g 11%
Iron 2.53mg 3.31mg 10%
Vitamin E 1.4mg 9%
Selenium 3.8µg 7%
Choline 40.5mg 7%
Vitamin B2 0.13mg 0.052mg 6%
Vitamin B3 1.167mg 0.286mg 6%
Folate 22µg 9µg 3%
Vitamin K 3.5µg 3%
Calcium 70mg 55mg 2%
Vitamin C 1.1mg 0.3mg 1%
Sodium 0mg 18mg 1%
Net carbs 4.26g 35.35g N/A
Sugar 3.97g N/A
Starch 0.46g 0%
Vitamin A 3µg 3µg 0%
Tryptophan 0.093mg 0.326mg 0%
Threonine 0.306mg 0.683mg 0%
Isoleucine 0.336mg 0.956mg 0%
Leucine 0.598mg 1.572mg 0%
Lysine 0.287mg 1.386mg 0%
Methionine 0.183mg 0.417mg 0%
Phenylalanine 0.426mg 0.924mg 0%
Valine 0.411mg 1.491mg 0%
Histidine 0.262mg 0.515mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
Pecan
1
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more FatsFats +271%
Contains more ProteinProtein +102.3%
Contains more CarbsCarbs +287.8%
Contains more WaterWater +27.8%
Contains more OtherOther +156.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains more Mono. FatMonounsaturated fat +576.4%
Contains more Poly. FatPolyunsaturated fat +144.4%
Contains less Sat. FatSaturated fat -40.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.