Quick Summary
When to Choose Pecans (Raw)
Choose Pecans (Raw) for more healthy fats (73g vs 50g) per 100g.
When to Choose Sunflower Seeds (Kernels)
Choose Sunflower Seeds (Kernels) for more magnesium (325mg vs 121mg) and more protein (20g vs 9.3g) per 100g. It is also lower in calories (586 vs 700 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Pecans (Raw) | Sunflower Seeds (Kernels) | Winner |
|---|---|---|---|
| Calories | 700 | 585.7 | 🏆 Sunflower Seeds (Kernels) |
| Protein | 9.3g | 19.6g | 🏆 Sunflower Seeds (Kernels) |
| Carbohydrates | 13.9g | 21.4g | |
| Fiber | 9.6g | 8.6g | 🏆 Pecans (Raw) |
| Total Fat | 72.9g | 50g |
Key Vitamins & Minerals
Magnesium
🏆 Sunflower Seeds (Kernels) has 2.7x more
Health Benefits Comparison
Pecans (Raw) Benefits
- Among highest antioxidant content of all nuts
- Exceptional manganese (64% DV) for metabolism
- Very high copper (38% DV) for energy production
- Good thiamin source (12% DV) for nerve function
- Rich in heart-healthy monounsaturated fats
Sunflower Seeds (Kernels) Benefits
- Exceptional vitamin E for antioxidant protection
- High selenium for thyroid function
- Phytosterols help lower cholesterol
- Magnesium supports bone and heart health
Practical Considerations
💰 Cost
Pecans (Raw): Moderate
Sunflower Seeds (Kernels): Moderate
🕒 Preparation
Pecans (Raw): Easy
Sunflower Seeds (Kernels): Easy
📦 Storage
Pecans (Raw): Refrigerate
Sunflower Seeds (Kernels): Refrigerate
🍽️ Versatility
Pecans (Raw): Very versatile
Sunflower Seeds (Kernels): Very versatile
The Bottom Line
Both Pecans (Raw) and Sunflower Seeds (Kernels) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Pecans (Raw) if: Choose Pecans (Raw) for more healthy fats (73g vs 50g) per 100g.
Choose Sunflower Seeds (Kernels) if: Choose Sunflower Seeds (Kernels) for more magnesium (325mg vs 121mg) and more protein (20g vs 9.3g) per 100g. It is also lower in calories (586 vs 700 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Pecans (Raw) and Sunflower Seeds (Kernels) in Nutrivio
Compare how Pecans (Raw) and Sunflower Seeds (Kernels) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
