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Pumpkin seeds vs. Pecan — In-Depth Nutrition Comparison

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A recap on differences between pumpkin seeds and pecan

  • Pumpkin seeds have more zinc, fiber, magnesium, and potassium; however, pecan is higher in manganese, copper, vitamin B1, phosphorus, vitamin B5, and vitamin B6.
  • Pecan covers your daily manganese needs 174% more than pumpkin seeds.
  • Pecan contains 2 times less zinc than pumpkin seeds. Pumpkin seeds contain 10.3mg of zinc, while pecan contains 4.53mg.

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

Infographic

Pumpkin seeds vs Pecan 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.
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%
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%
Contains more MagnesiumMagnesium +116.5%
Contains more PotassiumPotassium +124.1%
Contains more IronIron +30.8%
Contains more ZincZinc +127.4%
Contains more CalciumCalcium +27.3%
Contains more CopperCopper +73.9%
Contains more PhosphorusPhosphorus +201.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +807.3%

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.
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%
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%
Contains more Vitamin CVitamin C +266.7%
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 FolateFolate +144.4%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +102.3%
Contains more CarbsCarbs +287.8%
Contains more WaterWater +27.8%
Contains more OtherOther +156.8%
Contains more FatsFats +271%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Pecan
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Pecan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Pumpkin seeds
31%
Pecan
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
149%
Pecan

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 2.51g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.8)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Pecan
Pecan is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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