Apple vs. Pecan
Nutrition comparison of Apple and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and pecan:
- Both pecan and apple are high in dietary fiber.
- Pecan has 62% less sugar than apple.
- Pecan has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pecan is a great source of iron and protein.
- Pecan is an excellent source of calcium and potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pecan is high in calories and apple has 92% less calories than pecan - pecan has 691 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is much heavier in carbs, much lighter in fat and similar to pecan for protein. Apple has a macronutrient ratio of 2:96:3 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Pecan | |
|---|---|---|
| Protein | 2% | 5% |
| Carbohydrates | 96% | 8% |
| Fat | 3% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Pecan and apple contain similar amounts of carbs - pecan has 13.9g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in pecan are made of 68% dietary fiber, 28% sugar and 3% starch, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Both pecan and apple are high in dietary fiber. Pecan has 300% more dietary fiber than apple - pecan has 9.6g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Pecan has 62% less sugar than apple - pecan has 4g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Pecan is a great source of protein and it has 34 times more protein than apple - pecan has 9.2g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Pecan is high in saturated fat and apple has 100% less saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Apple has 318% more Vitamin C than pecan - pecan has 1.1mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Pecan and apple contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Pecan and apple contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Pecan and apple contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Pecan has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Pecan | |
|---|---|---|
| Thiamin | 0.017 MG | 0.66 MG |
| Riboflavin | 0.026 MG | 0.13 MG |
| Niacin | 0.091 MG | 1.167 MG |
| Pantothenic acid | 0.061 MG | 0.863 MG |
| Vitamin B6 | 0.041 MG | 0.21 MG |
| Folate | 3 UG | 22 UG |
Minerals
calcium
Pecan is an excellent source of calcium and it has 10 times more calcium than apple - pecan has 70mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Pecan is a great source of iron and it has 20 times more iron than apple - pecan has 2.5mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Pecan is an excellent source of potassium and it has 283% more potassium than apple - pecan has 410mg of potassium per 100 grams and apple has 107mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both apple and pecan contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Apple | Pecan | |
|---|---|---|
| beta-carotene | 27 UG | 29 UG |
| lutein + zeaxanthin | 29 UG | 17 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.986 G |
| Total | 0.009 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than apple per 100 grams.
| Apple | Pecan | |
|---|---|---|
| linoleic acid | 0.043 G | 20.628 G |
| other omega 6 | ~ | 0.069 G |
| Total | 0.043 G | 20.697 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Apple g
()
|
Daily Values (%) |
Pecan g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pecan or apple contain more calories in 100 grams?Pecan is high in calories and apple has 90% less calories than pecan - pecan has 691 calories in 100g and apple has 52 calories.
Does pecan or apple have more carbohydrates?
By weight, pecan and apple contain similar amounts of carbs - pecan has 13.9g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in pecan are made of 70% dietary fiber, 30% sugar and 0% starch, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.
Does pecan or apple contain more calcium?
Pecan is a rich source of calcium and it has 10 times more calcium than apple - pecan has 70mg of calcium in 100 grams and apple has 6mg of calcium.
Does pecan or apple contain more potassium?
Pecan is a rich source of potassium and it has 280% more potassium than apple - pecan has 410mg of potassium in 100 grams and apple has 107mg of potassium.