Ingredient swap
Pecans vs Pumpkin Seeds
Pecans has 9.2 g protein and 691 calories per 100 g; pumpkin seeds has 30.2 g and 559. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of pecans (99 g) ≈ ¾ cup of pumpkin seeds.
Side by side
| Per 100 g | Pecans | Pumpkin Seeds |
|---|---|---|
| Calories | 691 | 559 better |
| Protein | 9.2 g | 30.2 gbetter |
| Carbs | 13.9 g | 10.7 gbetter |
| Fat | 72 g | 49 g |
| Fiber | 9.6 gbetter | 6 g |
| Sugar | 4 g | 1.4 gbetter |
| Sodium | 0 mgbetter | 7 mg |
| 1 cup weighs | 99 g | 129 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use pumpkin seeds instead of pecans?
Swap by weight, not by cup: 1 cup of pecans (99 g) ≈ ¾ cup of pumpkin seeds.
Which has more protein?
Pumpkin Seeds, with 30.2 g per 100 g versus 9.2 g.
Which has fewer calories?
Pumpkin Seeds, with 559 calories per 100 g.