Calorie comparison
Pecans vs Sunflower Seeds
Per 100 grams, sunflower seeds is the lighter choice by 107 calories, while sunflower seeds delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Pecans | Sunflower Seeds |
|---|---|---|
| Calories | 691 | 584 |
| Protein | 9 g | 21 g |
| Carbs | 14 g | 20 g |
| Fat | 72 g | 51 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🌰 Pecans
1 oz (28 g)
193 cal
2.5 g protein · 3.9 g carbs · 20.2 g fat
🌻 Sunflower Seeds
1 oz (28 g)
164 cal
5.9 g protein · 5.6 g carbs · 14.3 g fat
Frequently asked
Which has more calories, pecans or sunflower seeds?
Per 100 g, pecans has 691 calories and sunflower seeds has 584. Sunflower Seeds is lower in calories.
Which has more protein, pecans or sunflower seeds?
Pecans has 9 g of protein per 100 g; sunflower seeds has 21 g. Sunflower Seeds wins on protein.
Is pecans or sunflower seeds better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward sunflower seeds — but portion size matters more than which food you pick.
Don't guess. Snap it.
Whether it's pecans or sunflower seeds, CalorieScan AI logs it from a photo in seconds.
Download for iPhone