Pecan vs. Asparagus
Nutrition comparison of Pecan and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pecan
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pecan and asparagus:
- Both asparagus and pecan are high in dietary fiber, iron and potassium.
- Asparagus has 72% less carbohydrates than pecan.
- Pecan has more thiamin, pantothenic acid and Vitamin B6, however, asparagus contains more folate.
- Pecan is a great source of protein.
- Pecan is an excellent source of calcium.
USDA sources for nutritional information: Pecan (Nuts, pecans) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pecan is high in calories and asparagus has 97% less calories than pecan - asparagus has 20 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, pecan is much lighter in protein, much lighter in carbs and much heavier in fat compared to asparagus per calorie. Pecan has a macronutrient ratio of 5:8:88 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pecan | Asparagus | |
|---|---|---|
| Protein | 5% | 34% |
| Carbohydrates | 8% | 61% |
| Fat | 88% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 72% less carbohydrates than pecan - asparagus has 3.9g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in pecan comprise of 68% dietary fiber, 28% sugar and 3% starch.
dietary fiber
Both asparagus and pecan are high in dietary fiber. Pecan has 357% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Asparagus and pecan contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and pecan has 4g of sugar.
Protein
protein
Pecan is a great source of protein and it has 317% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Pecan is high in saturated fat and asparagus has 99% less saturated fat than pecan - asparagus has 0.04g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Asparagus has 409% more Vitamin C than pecan - asparagus has 5.6mg of Vitamin C per 100 grams and pecan has 1.1mg of Vitamin C.
Vitamin A
Asparagus has 11 times more Vitamin A than pecan - asparagus has 38ug of Vitamin A per 100 grams and pecan has 3ug of Vitamin A.
Vitamin E
Asparagus and pecan contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
Asparagus has 10 times more Vitamin K than pecan - asparagus has 41.6ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.
The B Vitamins
Pecan has more thiamin, pantothenic acid and Vitamin B6, however, asparagus contains more folate. Both pecan and asparagus contain significant amounts of riboflavin and niacin.
| Pecan | Asparagus | |
|---|---|---|
| Thiamin | 0.66 MG | 0.143 MG |
| Riboflavin | 0.13 MG | 0.141 MG |
| Niacin | 1.167 MG | 0.978 MG |
| Pantothenic acid | 0.863 MG | 0.274 MG |
| Vitamin B6 | 0.21 MG | 0.091 MG |
| Folate | 22 UG | 52 UG |
Minerals
calcium
Pecan is an excellent source of calcium and it has 192% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Both asparagus and pecan are high in iron. Asparagus is very similar to asparagus for iron - asparagus has 2.1mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both asparagus and pecan are high in potassium. Pecan has 103% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and pecan has 410mg 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,
| Pecan | Asparagus | |
|---|---|---|
| beta-carotene | 29 UG | 449 UG |
| lutein + zeaxanthin | 17 UG | 710 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Pecan | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.986 G | 0.01 G |
| Total | 0.986 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than asparagus per 100 grams.
| Pecan | Asparagus | |
|---|---|---|
| other omega 6 | 0.069 G | ~ |
| linoleic acid | 20.628 G | 0.04 G |
| Total | 20.697 G | 0.04 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.
Pecan g
()
|
Daily Values (%) |
Asparagus 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 asparagus or pecan contain more calories in 100 grams?Pecan is high in calories and asparagus has 100% less calories than pecan - asparagus has 20 calories in 100g and pecan has 691 calories.
Is asparagus or pecan better for protein?
Pecan is a great source of protein and it has 320% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and pecan has 9.2g of protein.
Does asparagus or pecan have more carbohydrates?
By weight, asparagus has 70% fewer carbohydrates than pecan - asparagus has 3.9g of carbs for 100g and pecan has 13.9g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in pecan comprise of 70% dietary fiber, 30% sugar and 0% starch.
Does asparagus or pecan contain more calcium?
Pecan is a rich source of calcium and it has 190% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and pecan has 70mg of calcium.
Does asparagus or pecan contain more iron?
Both asparagus and pecan are high in iron. Asparagus is very similar to asparagus for iron - asparagus has 2.1mg of iron in 100 grams and pecan has 2.5mg of iron.
Does asparagus or pecan contain more potassium?
Both asparagus and pecan are high in potassium. Pecan has 100% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and pecan has 410mg of potassium.