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:
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 | ~ | ~ |
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.
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.
Pecan has 62% less sugar than apple - pecan has 4g of sugar per 100 grams and apple has 10.4g of sugar.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 |
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 .
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 | |||