Nuts Pecans vs Seeds Sunflower Seed Kernels

Every measured nutrient, side by side. Per 100 calories first, since food densities differ.

Key takeaways

Seeds Sunflower Seed Kernels has more protein per 100 calories: 3.36 g against 1.31 g.
Seeds Sunflower Seed Kernels is lighter per 100 g: 587 kcal against 713 kcal.
Nuts Pecans leads in 6 micronutrients, including Vitamin A, Thiamin (B1), Manganese.
Seeds Sunflower Seed Kernels leads in 41 micronutrients, including Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5).

Nutrient	Nuts Pecans	Seeds Sunflower Seed Kernels
Calories	100 kcal	100 kcal
Protein	1.31 g	3.36 g
Carbs	1.87 g	4 g
Fat	10.5 g	8.61 g
Vitamins
Vitamin A	0.842 µg	0 µg
Thiamin (B1)	0.065 mg	0.036 mg
Riboflavin (B2)	0.015 mg	0.045 mg
Niacin (B3)	0.166 mg	0.951 mg
Pantothenic Acid (B5)	0.101 mg	1.19 mg
Vitamin B6	0.026 mg	0.136 mg
Folate	2.18 µg	40.1 µg
Choline	0 mg	9.39 mg
Vitamin C	0.098 mg	0.213 mg
Vitamin E	0.269 mg	5.32 mg
Vitamin K	0 µg	0.494 µg
Minerals
Calcium	9.75 mg	13.4 mg
Iron	0.37 mg	0.688 mg
Magnesium	17.8 mg	21.8 mg
Phosphorus	39 mg	196 mg
Potassium	57.3 mg	114 mg
Sodium	0.14 mg	0.511 mg
Zinc	0.669 mg	0.894 mg
Copper	0.166 mg	0.309 mg
Manganese	0.535 mg	0.357 mg
Selenium	0.702 µg	13.4 µg
Carbohydrates
Fiber	1.33 g	1.85 g
Sugar	0.564 g	0.497 g
Starch	0.036 g	0 g
Fructose	0.006 g	0 g
Fats
Polyunsaturated Fat	3.1 g	5.72 g
Monounsaturated Fat	5.96 g	1.5 g
Saturated Fat	0.949 g	1.05 g
Trans Fat	0 g	0.027 g
Omega-3 (ALA)	0 g	0.013 g
Omega-6 (Linoleic Acid)	2.96 g	5.71 g
Amino Acids
Histidine	0.037 g	0.093 g
Isoleucine	0.048 g	0.168 g
Leucine	0.085 g	0.244 g
Lysine	0.041 g	0.138 g
Methionine	0.026 g	0.073 g
Cystine	0.022 g	0.066 g
Phenylalanine	0.061 g	0.172 g
Tyrosine	0.031 g	0.098 g
Threonine	0.044 g	0.137 g
Tryptophan	0.013 g	0.051 g
Valine	0.059 g	0.194 g
Arginine	0.168 g	0.354 g
Alanine	0.057 g	0.165 g
Serine	0.133 g	0.36 g
Proline	0.262 g	0.822 g
Glycine	0.065 g	0.216 g
Aspartic Acid	0.052 g	0.174 g
Glutamic Acid	0.068 g	0.158 g

Nutrient	Nuts Pecans	Seeds Sunflower Seed Kernels
Calories	713 kcal	587 kcal
Protein	9.35 g	19.7 g
Carbs	13.3 g	23.5 g
Fat	74.8 g	50.6 g
Vitamins
Vitamin A	6 µg	0 µg
Thiamin (B1)	0.462 mg	0.213 mg
Riboflavin (B2)	0.109 mg	0.263 mg
Niacin (B3)	1.19 mg	5.59 mg
Pantothenic Acid (B5)	0.72 mg	6.99 mg
Vitamin B6	0.187 mg	0.798 mg
Folate	15.5 µg	236 µg
Choline	0 mg	55.1 mg
Vitamin C	0.7 mg	1.25 mg
Vitamin E	1.92 mg	31.2 mg
Vitamin K	0 µg	2.9 µg
Minerals
Calcium	69.5 mg	78.5 mg
Iron	2.64 mg	4.04 mg
Magnesium	127 mg	128 mg
Phosphorus	278 mg	1,150 mg
Potassium	408 mg	667 mg
Sodium	1 mg	3 mg
Zinc	4.77 mg	5.25 mg
Copper	1.19 mg	1.82 mg
Manganese	3.82 mg	2.1 mg
Selenium	5 µg	78.8 µg
Carbohydrates
Fiber	9.45 g	10.9 g
Sugar	4.02 g	2.92 g
Starch	0.26 g	0 g
Fructose	0.04 g	0 g
Fats
Polyunsaturated Fat	22.1 g	33.6 g
Monounsaturated Fat	42.5 g	8.78 g
Saturated Fat	6.76 g	6.15 g
Trans Fat	0 g	0.158 g
Omega-3 (ALA)	0 g	0.076 g
Omega-6 (Linoleic Acid)	21.1 g	33.5 g
Amino Acids
Histidine	0.267 g	0.546 g
Isoleucine	0.343 g	0.984 g
Leucine	0.609 g	1.44 g
Lysine	0.293 g	0.81 g
Methionine	0.186 g	0.428 g
Cystine	0.156 g	0.39 g
Phenylalanine	0.435 g	1.01 g
Tyrosine	0.22 g	0.576 g
Threonine	0.312 g	0.803 g
Tryptophan	0.095 g	0.301 g
Valine	0.42 g	1.14 g
Arginine	1.2 g	2.08 g
Alanine	0.404 g	0.966 g
Serine	0.948 g	2.12 g
Proline	1.87 g	4.83 g
Glycine	0.462 g	1.27 g
Aspartic Acid	0.37 g	1.02 g
Glutamic Acid	0.484 g	0.93 g

Values come from the same measured catalog the Ration tracker uses. See the complete pages for Nuts Pecans and Seeds Sunflower Seed Kernels, including preparation variants and research-cited compound levels, or compare any two foods.