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Nuts, pecans, halves vs Seeds, sunflower seed kernels from shell, dry roasted

Nutrition compared per 100 g, from USDA data. Both are nut and seed products.

Per 100 g, Seeds, sunflower seed kernels from shell, dry roasted has more protein (19.3 vs 10 g); Seeds, sunflower seed kernels from shell, dry roasted has less calories (546 vs 750 kcal); Seeds, sunflower seed kernels from shell, dry roasted has more fiber (9 vs 5.8 g).
Nuts, pecans, halvesSeeds, sunflower seed kernels from shell, dry roasted
Calories750 kcal546 kcal
Protein10 g19.3 g
Carbs12.7 g15.3 g
Fat73.3 g49.8 g
Fiber5.8 g9 g
Sugar0 g2.7 g
Nutrient density8 /1000 /100
Weight-loss score21 /10031 /100

Per 100 g. Nutrient density = NRF9.3; weight-loss score = satiety-per-calorie composite. Green = the more favourable value.

Full details: Nuts, pecans, halves, raw · Seeds, sunflower seed kernels from shell, dry roasted, with salt added

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