USDA-derived comparison
Pecans vs Sunflower Seeds
Sunflower Seeds leads for Magnesium, Phosphorus and Vitamin E per 100g, while Pecans holds its own elsewhere.
Who each is for: Choose sunflower Seeds for magnesium and phosphorus.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Pecans
Typical serving: a handful (28g)
20/100
No clear per-100g leads, which is a result in itself.
Full Pecans pageSunflower Seeds
Typical serving: a handful (28g)
48/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Pecans | Sunflower Seeds |
|---|---|---|
| Calories | 691 kcal | 584 kcal |
| Protein | 9 g | 21 g |
| Carbs | 14 g | 20 g |
| Fat | 72 g | 52 g |
| Fiber | 10 g | 9 g |
| Sat fat | 6 g | 4 g |
| Sodium | 0 mg | 9 mg |
| Potassium | 410 mg | 645 mg |
| Calcium | 70 mg | 78 mg |
| Iron | 2.5 mg | 5.3 mg |
| Magnesium | 121 mg | 325 mg |
| Zinc | 4.5 mg | 5 mg |
| Vitamin C | 1 mg | 1 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 22 µg | 227 µg |
Servings differ: a handful of pecans is about 28g, a handful of sunflower seeds about 28g. Scale accordingly before deciding anything on the 100g basis alone.
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