Seeds, sunflower seed kernels from shell vs Nuts, pecans
Nutrition comparison per 100 g serving
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Seeds, sunflower seed kernels from shell wins in 21 out of 29 nutrient categories
Seeds, sunflower seed kernels from shell: 21
vs
Nuts, pecans: 5
(3 ties)
Overview
| Nutrient | Seeds, sunflower seed kernels from shell | Nuts, pecans | Winner |
|---|---|---|---|
| Calories | 546 cal | 715 cal | |
| Protein | 19.3 g | 9.2 g | |
| Carbs | 15.3 g | 13.0 g | |
| Fat | 49.8 g | 75.2 g | |
| Fiber | 9 g | 9.5 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Seeds, sunflower seed kernels from shell | Nuts, pecans | Winner |
|---|---|---|---|
| Choline, total | 55.1 MG | 0 MG | |
| Folate, total | 237 UG | 15 UG | |
| Niacin | 7.0 MG | 1.2 MG | |
| Pantothenic acid | 7.0 MG | 0.7 MG | |
| Riboflavin | 0.2 MG | 0.1 MG | |
| Thiamin | 0.1 MG | 0.5 MG | |
| Vitamin A, RAE | 0 UG | 5 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.8 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 1.4 MG | 0.7 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 26.1 MG | 2.5 MG | |
| Vitamin K (phylloquinone) | 2.7 UG | 0 UG |
Minerals
| Mineral | Seeds, sunflower seed kernels from shell | Nuts, pecans | Winner |
|---|---|---|---|
| Calcium, Ca | 70 MG | 67 MG | |
| Copper, Cu | 1.8 MG | 1.2 MG | |
| Iron, Fe | 3.8 MG | 2.5 MG | |
| Magnesium, Mg | 129 MG | 121 MG | |
| Manganese, Mn | 2.1 MG | 3.7 MG | |
| Phosphorus, P | 1,155 MG | 263 MG | |
| Potassium, K | 850 MG | 392 MG | |
| Selenium, Se | 79.3 UG | 6 UG | |
| Sodium, Na | 6,008 MG | 1 MG | |
| Zinc, Zn | 5.3 MG | 4.5 MG |