Pecans vs Sunflower Seeds: How Do They Compare?
Pecans and sunflower seeds belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.
In this article, we’ll put a spotlight on pecans and sunflower seeds and compare their similarities and differences.
They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.
Pecans (Carya illinoinensis) are a type of nut that is native to the United States and are now grown in many parts of the world.
These nuts have a sweet and slightly buttery flavor and are often used in sweet and savory dishes.
Pecans are a good source of nutrients, including protein, fiber, and vitamins and minerals. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
There are many ways to incorporate pecans into your diet.
They can be eaten raw or roasted and are often used in baking or as a topping for salads and other dishes.
Pecans are also available in various forms, including whole, chopped, and ground into flour.
Pecans are widely available and can be found at most grocery stores. They are often sold roasted or raw and can be purchased with or without the shell.
It is vital to store pecans in the refrigerator or freezer to keep them fresh and prevent them from going rancid.
If you’re looking for a tasty and nutritious nut to add to your diet, consider giving pecans a try.
They are flavorful, versatile, and have a variety of health benefits.
Pecans are an excellent source of Vitamin B1 (Thiamine).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B3 (Niacin), Vitamin B9 (Folate), and Vitamin E.
Sunflower seeds (Helianthus annuus) are the seeds of the sunflower plant, which is native to North America and is now grown in many parts of the world.
These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, cereals, and granolas.
Sunflower seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.
They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
There are many ways to incorporate sunflower seeds into your diet.
They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.
Sunflower seeds are also available in a variety of forms, including whole, chopped, and ground into flour.
Sunflower seeds are widely available and can be found at most grocery stores.
If you’re looking for a tasty and nutritious seed to add to your diet, consider giving sunflower seeds a try.
They are flavorful, versatile, and have a variety of health benefits.
Sunflower Seeds are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E.
They also contain a good amount of Vitamin B5 (Pantothenic acid).
Pecans vs Sunflower Seeds Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing pecans vs sunflower seeds.
This comparison will start by comparing the caloric value of pecans and sunflower seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
|Energy||691 kcal||612 kcal|
|Carbs||13.9 g||17.1 g|
|Fiber||9.6 g||10.3 g|
|Protein||9.17 g||21 g|
|Fat||72 g||56.1 g|
|Saturated Fat||6.18 g||5.36 g|
Pecans vs Sunflower Seeds Calories
Nuts and seeds are generally high in calories; the same goes for pecans and sunflower seeds, so you should consume them in moderation.
According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.
To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.
Comparing sunflower seeds vs pecans for weight loss, sunflower seeds are slightly lower in calories, with 171 calories per serving, compared to 193 calories per serving of pecans.
However, both pecans and sunflower seeds can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.
Pecans vs Sunflower Seeds Protein
Nuts and seeds, including pecans and sunflower seeds, are an important source of plant-based protein.
Sunflower Seeds offer around 56% more protein than pecans.
Sunflower Seeds have 21 grams of protein per 100 grams (or 5.9g per serving), while pecans have 9.2 grams of protein per 100 grams (or 2.6g per serving).
Pecans vs Sunflower Seeds Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in pecans and sunflower seeds.
The total amount of carbohydrates is around 19% higher in sunflower seeds than in pecans. They have 17.1 grams per 100 grams, compared to 13.9 grams in pecans.
There’s less sugar in sunflower seeds than in pecans, 100% precisely.
One handful of sunflower seeds (28 grams) contains 0 grams of sugar, while the same amount of pecans contains 1.1 grams.
Lastly, let’s take a look at the dietary fiber in pecans and sunflower seeds.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 2.9 grams of fiber per portion, sunflower seeds are a better source of fiber than pecans which offer 2.7 grams per portion.
Pecans vs Sunflower Seeds Fats
Like the other nuts and seeds, fats in pecans and sunflower seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in pecans and sunflower seeds:
- Pecans: 72 grams per 100 grams
- Sunflower Seeds: 56.1 per 100 grams
Speaking of saturated fats, sunflower seeds are 13% lower in saturated fats.
Sunflower Seeds and pecans contain 5.4 grams and 6.2 grams of saturated fat per 100 grams, respectively.
Pecans vs Sunflower Seeds Vitamins Content
This section will discuss the vitamin content of pecans and sunflower seeds.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Pecans have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
However, sunflower seeds have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), and vitamin K.
Pecans and sunflower seeds contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins pecans and sunflower seeds contain side by side, so you can easily compare them.
|Vitamin A||56 IU||0|
|Vitamin C||1.1 mg||0|
|Vitamin B1 (Thiamine)||0.66 mg||0.473 mg|
|Vitamin B2 (Riboflavin)||0.13 mg||0.507 mg|
|Vitamin B3 (Niacin)||1.17 mg||6.96 mg|
|Vitamin B5 (Pantothenic acid)||0.863 mg||0.84 mg|
|Vitamin B6 (Pyroxidine)||0.21 mg||0.76 mg|
|Vitamin B9 (Folate)||22 µg||169 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||1.4 mg||19.6 mg|
|Vitamin K||3.5 µg||1.2 µg|
Pecans vs Sunflower Seeds Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the pecans and sunflower seeds comparison focuses on their mineral content.
Pecans are a better source of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc than sunflower seeds.
On the other hand, sunflower seeds have a higher amount of fluoride, and manganese.
Check out the table below to learn how pecans and sunflower seeds compare when it comes to mineral contents.
|Calcium||70 mg||78 mg|
|Copper||1.2 mg||1.83 mg|
|Iron||2.53 mg||5.21 mg|
|Magnesium||121 mg||358 mg|
|Manganese||4.5 mg||2.89 mg|
|Phosphorus||277 mg||750 mg|
|Potassium||410 mg||689 mg|
|Selenium||3.8 µg||80.4 µg|
|Zinc||4.53 mg||6 mg|
The Final Word
Pecans and sunflower seeds are highly nutritious and excellent sources of plant-based protein and healthy fats.
Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.
Both pecans and sunflower seeds are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.
Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.
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