Quick Summary
When to Choose Pumpkin Seeds (Pepitas)
Choose Pumpkin Seeds (Pepitas) for more magnesium (557mg vs 121mg), more protein (30g vs 9.3g), and more zinc (7.9mg vs 4.6mg) per 100g. It is also lower in calories (539 vs 700 per 100g).
When to Choose Pecans (Raw)
Choose Pecans (Raw) for more fiber (9.6g vs 6.1g) and more healthy fats (73g vs 46g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Pumpkin Seeds (Pepitas) | Pecans (Raw) | Winner |
|---|---|---|---|
| Calories | 539.3 | 700 | 🏆 Pumpkin Seeds (Pepitas) |
| Protein | 30.4g | 9.3g | 🏆 Pumpkin Seeds (Pepitas) |
| Carbohydrates | 10.7g | 13.9g | |
| Fiber | 6.1g | 9.6g | 🏆 Pecans (Raw) |
| Total Fat | 46.4g | 72.9g |
Key Vitamins & Minerals
Copper
🏆 Pumpkin Seeds (Pepitas) has 33% more
Magnesium
🏆 Pumpkin Seeds (Pepitas) has 4.6x more
Zinc
🏆 Pumpkin Seeds (Pepitas) has 69% more
Health Benefits Comparison
Pumpkin Seeds (Pepitas) Benefits
- Highest plant-based zinc for immune health
- Rich in magnesium for sleep and mood
- Supports prostate and bladder health
- Anti-inflammatory omega-3 ALA
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
Practical Considerations
💰 Cost
Pumpkin Seeds (Pepitas): Moderate
Pecans (Raw): Moderate
🕒 Preparation
Pumpkin Seeds (Pepitas): Easy
Pecans (Raw): Easy
📦 Storage
Pumpkin Seeds (Pepitas): Refrigerate
Pecans (Raw): Refrigerate
🍽️ Versatility
Pumpkin Seeds (Pepitas): Very versatile
Pecans (Raw): Very versatile
The Bottom Line
Both Pumpkin Seeds (Pepitas) and Pecans (Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Pumpkin Seeds (Pepitas) if: Choose Pumpkin Seeds (Pepitas) for more magnesium (557mg vs 121mg), more protein (30g vs 9.3g), and more zinc (7.9mg vs 4.6mg) per 100g. It is also lower in calories (539 vs 700 per 100g).
Choose Pecans (Raw) if: Choose Pecans (Raw) for more fiber (9.6g vs 6.1g) and more healthy fats (73g vs 46g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Pumpkin Seeds (Pepitas) and Pecans (Raw) in Nutrivio
Compare how Pumpkin Seeds (Pepitas) and Pecans (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
