Brazil Nut vs. Pecan
Nutrition comparison of Brazil Nut and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brazil nut
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brazil nut and pecan:
- Both pecan and brazil nut are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Pecan has more riboflavin, niacin and pantothenic acid.
USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pecan and brazil nut are high in calories. Pecan has a little more calories (5%) than brazil nut by weight - pecan has 691 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, brazil nut is similar to pecan for protein, carbs and fat. Brazil nut has a macronutrient ratio of 8:7:85 and for pecan, 5:7:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brazil Nut | Pecan | |
|---|---|---|
| Protein | 8% | 5% |
| Carbohydrates | 7% | 7% |
| Fat | 85% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Pecan and brazil nut contain similar amounts of carbs - pecan has 13.9g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.
dietary fiber
Both pecan and brazil nut are high in dietary fiber. Pecan has 28% more dietary fiber than brazil nut - pecan has 9.6g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.
sugar
Pecan and brazil nut contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and brazil nut has 2.3g of sugar.
Protein
protein
Both pecan and brazil nut are high in protein. Brazil nut has 56% more protein than pecan - pecan has 9.2g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Both pecan and brazil nut are high in saturated fat. Brazil nut has 161% more saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
Vitamins
Vitamin C
Pecan and brazil nut contain similar amounts of Vitamin C - pecan has 1.1mg of Vitamin C per 100 grams and brazil nut has 0.7mg of Vitamin C.
Vitamin A
Pecan and brazil nut contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has 304% more Vitamin E than pecan - pecan has 1.4mg of Vitamin E per 100 grams and brazil nut has 5.7mg of Vitamin E.
Vitamin K
Pecan and brazil nut contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Pecan has more riboflavin, niacin and pantothenic acid. Both brazil nut and pecan contain significant amounts of thiamin, Vitamin B6 and folate.
| Brazil Nut | Pecan | |
|---|---|---|
| Thiamin | 0.617 MG | 0.66 MG |
| Riboflavin | 0.035 MG | 0.13 MG |
| Niacin | 0.295 MG | 1.167 MG |
| Pantothenic acid | 0.184 MG | 0.863 MG |
| Vitamin B6 | 0.101 MG | 0.21 MG |
| Folate | 22 UG | 22 UG |
Minerals
calcium
Both pecan and brazil nut are high in calcium. Brazil nut has 129% more calcium than pecan - pecan has 70mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Both pecan and brazil nut are high in iron. Pecan has a little more iron (4%) than brazil nut by weight - pecan has 2.5mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Both pecan and brazil nut are high in potassium. Brazil nut has 61% more potassium than pecan - pecan has 410mg of potassium per 100 grams and brazil nut has 659mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than brazil nut per 100 grams.
| Brazil Nut | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.036 G | 0.986 G |
| Total | 0.036 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, both brazil nut and pecan contain significant amounts of linoleic acid.
| Brazil Nut | Pecan | |
|---|---|---|
| other omega 6 | 0.167 G | 0.069 G |
| linoleic acid | 24.363 G | 20.628 G |
| Total | 24.53 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.
Note: The specific food items compared are: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Pecan (Nuts, pecans) .
Brazil Nut 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 brazil nut contain more calories in 100 grams?Both pecan and brazil nut are high in calories. Pecan has a little more calories ( 10%) than brazil nut by weight - pecan has 691 calories in 100g and brazil nut has 659 calories.
Does pecan or brazil nut contain more calcium?
Both pecan and brazil nut are high in calcium. Brazil nut has 130% more calcium than pecan - pecan has 70mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does pecan or brazil nut contain more iron?
Both pecan and brazil nut are high in iron. Pecan has a little more iron ( 0%) than brazil nut by weight - pecan has 2.5mg of iron in 100 grams and brazil nut has 2.4mg of iron.
Does pecan or brazil nut contain more potassium?
Both pecan and brazil nut are high in potassium. Brazil nut has 60% more potassium than pecan - pecan has 410mg of potassium in 100 grams and brazil nut has 659mg of potassium.