Avocado vs. Pecan
Nutrition comparison of Avocado and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and pecan:
- Both pecan and avocado are high in calories, dietary fiber and potassium.
- Pecan has more thiamin, however, avocado contains more folate.
- Pecan is a great source of iron and protein.
- Pecan is an excellent source of calcium.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pecan and avocado are high in calories. Pecan has 314% more calories than avocado - pecan has 691 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is heavier in carbs, lighter in fat and similar to pecan for protein. Avocado has a macronutrient ratio of 4:19:77 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Pecan | |
|---|---|---|
| Protein | 4% | 5% |
| Carbohydrates | 19% | 8% |
| Fat | 77% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Pecan and avocado contain similar amounts of carbs - pecan has 13.9g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both pecan and avocado are high in dietary fiber. Pecan has 41% more dietary fiber than avocado - pecan has 9.6g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Pecan and avocado contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Pecan is a great source of protein and it has 368% more protein than avocado - pecan has 9.2g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Pecan is high in saturated fat and avocado has 66% less saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 700% more Vitamin C than pecan - pecan has 1.1mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Pecan and avocado contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Pecan and avocado contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Pecan and avocado contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Pecan has more thiamin, however, avocado contains more folate. Both avocado and pecan contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Avocado | Pecan | |
|---|---|---|
| Thiamin | 0.075 MG | 0.66 MG |
| Riboflavin | 0.143 MG | 0.13 MG |
| Niacin | 1.912 MG | 1.167 MG |
| Pantothenic acid | 1.463 MG | 0.863 MG |
| Vitamin B6 | 0.287 MG | 0.21 MG |
| Folate | 89 UG | 22 UG |
Minerals
calcium
Pecan is an excellent source of calcium and it has 438% more calcium than avocado - pecan has 70mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Pecan is a great source of iron and it has 315% more iron than avocado - pecan has 2.5mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both pecan and avocado are high in potassium. Avocado has 24% more potassium than pecan - pecan has 410mg of potassium per 100 grams and avocado has 507mg 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,
| Avocado | Pecan | |
|---|---|---|
| beta-carotene | 63 UG | 29 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 17 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than avocado per 100 grams.
| Avocado | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.986 G |
| Total | 0.125 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than avocado per 100 grams.
| Avocado | Pecan | |
|---|---|---|
| linoleic acid | 1.674 G | 20.628 G |
| other omega 6 | ~ | 0.069 G |
| Total | 1.674 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.
Avocado 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 avocado contain more calories in 100 grams?Both pecan and avocado are high in calories. Pecan has 310% more calories than avocado - pecan has 691 calories in 100g and avocado has 167 calories.
Does pecan or avocado contain more calcium?
Pecan is a rich source of calcium and it has 440% more calcium than avocado - pecan has 70mg of calcium in 100 grams and avocado has 13mg of calcium.
Does pecan or avocado contain more potassium?
Both pecan and avocado are high in potassium. Avocado has 20% more potassium than pecan - pecan has 410mg of potassium in 100 grams and avocado has 507mg of potassium.