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.
Detailed nutritional comparison of apple and pecan is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Apple src
Image of Pecan src

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 2:95:3 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Pecan
Protein 2% 5%
Carbohydrates 95% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Apple or Pecan .

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Pecan (Nuts, pecans) .

Apple g

()
Daily Values (%)

Pecan g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.