Nuts, pecans vs Seeds, flaxseed
Side by side, per 100 g, from the same USDA reference data.
Nuts, pecans has more — 691 calories per 100 g against 534 for seeds, flaxseed, a difference of 157 kcal (29% more). On protein it is Nuts, pecans 9.2 g versus seeds, flaxseed 18.3 g per 100 g.
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
Nutrient by nutrient, per 100 g
| Per 100 g | Nuts, pecans | Seeds, flaxseed | Difference |
|---|---|---|---|
| Calories | 691 kcal | 534 kcal | 157 kcal |
| Protein | 9.2 g | 18.3 g | 9.1 g |
| Total fat | 72.0 g | 42.2 g | 29.8 g |
| Saturated fat | 6.2 g | 3.7 g | 2.5 g |
| Carbohydrate | 13.9 g | 28.9 g | 15.0 g |
| Fibre | 9.6 g | 27.3 g | 17.7 g |
| Sugars | 4.0 g | 1.6 g | 2.4 g |
| Sodium | 0.0 mg | 30.0 mg | 30.0 mg |
| Potassium | 410.0 mg | 813.0 mg | 403.0 mg |
| Calcium | 70.0 mg | 255.0 mg | 185.0 mg |
| Iron | 2.5 mg | 5.7 mg | 3.2 mg |
| Vitamin C | 1.1 mg | 0.6 mg | 0.5 mg |
| Vitamin A | 3.0 µg | 0.0 µg | 3.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg | equal |
| Water | 3.5 g | 7.0 g | 3.4 g |
Highlighted cells are the higher of the two. "Higher" is not automatically "better" — it depends entirely on what you are trying to do.
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
How this is worked out
- Both columns are the same USDA release, per 100 g of edible portion — the only basis on which two different foods can honestly be set side by side.
- The difference column is the two published figures subtracted, not a scaled or normalised score.
- The percentage in the answer is the higher figure over the lower, minus one — a ratio, so it does not change with serving size.
difference = |A − B| (per 100 g) "% more" = (higher ÷ lower − 1) × 100
The question this page settles
Which has more calories, nuts, pecans or seeds, flaxseed?
Nuts, pecans has more — 691 calories per 100 g against 534 for seeds, flaxseed, a difference of 157 kcal (29% more). On protein it is Nuts, pecans 9.2 g versus seeds, flaxseed 18.3 g per 100 g.
Source: USDA FoodData Central, SR Legacy, reviewed JUL 2026. General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.
