Pecan vs. Broccoli
Nutrition comparison of Pecan and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pecan
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pecan and broccoli:
- Both pecan and broccoli are high in calcium, dietary fiber and potassium.
- Broccoli has 52% less carbohydrates than pecan.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
- Pecan has more thiamin, however, broccoli contains more folate.
- Pecan is a great source of iron and protein.
USDA sources for nutritional information: Pecan (Nuts, pecans) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pecan is high in calories and broccoli has 95% less calories than pecan - pecan has 691 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, pecan is much lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Pecan has a macronutrient ratio of 5:8:88 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pecan | Broccoli | |
|---|---|---|
| Protein | 5% | 28% |
| Carbohydrates | 8% | 65% |
| Fat | 88% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 52% less carbohydrates than pecan - pecan has 13.9g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both pecan and broccoli are high in dietary fiber. Pecan has 269% more dietary fiber than broccoli - pecan has 9.6g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Pecan and broccoli contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Pecan is a great source of protein and it has 225% more protein than broccoli - pecan has 9.2g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Pecan is high in saturated fat and broccoli has 98% less saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 80 times more Vitamin C than pecan - pecan has 1.1mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has 933% more Vitamin A than pecan - pecan has 3ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Pecan and broccoli contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 28 times more Vitamin K than pecan - pecan has 3.5ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Pecan has more thiamin, however, broccoli contains more folate. Both pecan and broccoli contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Pecan | Broccoli | |
|---|---|---|
| Thiamin | 0.66 MG | 0.071 MG |
| Riboflavin | 0.13 MG | 0.117 MG |
| Niacin | 1.167 MG | 0.639 MG |
| Pantothenic acid | 0.863 MG | 0.573 MG |
| Vitamin B6 | 0.21 MG | 0.175 MG |
| Folate | 22 UG | 63 UG |
Minerals
calcium
Both pecan and broccoli are high in calcium. Pecan has 49% more calcium than broccoli - pecan has 70mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Pecan is a great source of iron and it has 247% more iron than broccoli - pecan has 2.5mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both pecan and broccoli are high in potassium. Pecan has 30% more potassium than broccoli - pecan has 410mg of potassium per 100 grams and broccoli has 316mg 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 | Broccoli | |
|---|---|---|
| beta-carotene | 29 UG | 361 UG |
| lutein + zeaxanthin | 17 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Pecan | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.986 G | 0.0215 G |
| Total | 0.986 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than broccoli per 100 grams.
| Pecan | Broccoli | |
|---|---|---|
| other omega 6 | 0.069 G | 0.006 G |
| linoleic acid | 20.628 G | 0.049 G |
| Total | 20.697 G | 0.055 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 109g
(
cup, chopped
)
|
Daily Values (%) |
Broccoli 91g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 753KCAL 38% |
|
>999% | calories | 5% |
|
31KCAL 2% | |
| 15G 6% |
|
150% | carbohydrates | 5% |
|
6G 2% | |
| 10G 42% |
|
317% | dietary fiber | 5% |
|
2.4G 10% | |
| 4.3G | 187% | sugar | 5% | 1.5G | |||
| 78G 123% |
|
>999% | total fat | 5% |
|
0.34G 1% | |
| 6.7G 37% |
|
>999% | saturated fat | 5% |
|
0.1G 1% | |
| 44G | >999% | monounsaturated fat | 5% | 0.03G | |||
| 24G | >999% | polyunsaturated fat | 5% | 0.1G | |||
|
|
5% | sodium | >999% |
|
30MG 2% | ||
| 5% | Vitamins and Minerals | 5% | |||||
| 3.3UG 1% |
|
5% | Vitamin A | 748% |
|
28UG 4% | |
| 1.2MG 2% |
|
5% | Vitamin C | >999% |
|
81MG 108% | |
| 76MG 8% |
|
77% | calcium | 5% |
|
43MG 4% | |
| 2.8MG 15% |
|
324% | iron | 5% |
|
0.66MG 4% | |
| 132MG 43% |
|
595% | magnesium | 5% |
|
19MG 6% | |
| 447MG 19% |
|
55% | potassium | 5% |
|
288MG 13% | |
| 0.72MG 65% |
|
>999% | thiamin (Vit B1) | 5% |
|
0.06MG 6% | |
| 0.14MG 13% |
|
27% | riboflavin (Vit B2) | 5% |
|
0.11MG 10% | |
| 1.3MG 9% |
|
124% | niacin (Vit B3) | 5% |
|
0.58MG 4% | |
| 0.23MG 18% |
|
44% | Vitamin B6 | 5% |
|
0.16MG 12% | |
| 0.94MG 19% |
|
81% | pantothenic acid (Vit B5) | 5% |
|
0.52MG 10% | |
| 24UG 6% |
|
5% | folate (Vit B9) | 137% |
|
57UG 14% | |
| 1.5MG 10% |
|
111% | Vitamin E | 5% |
|
0.71MG 5% | |
| 3.8UG 4% |
|
5% | Vitamin K | >999% |
|
92UG 103% | |
| 10G 20% |
|
285% | protein | 5% |
|
2.6G 5% | |
| 44MG 10% |
|
159% | choline | 5% |
|
17MG 4% | |
| 1.3MG 109% |
|
>999% | copper | 5% |
|
0.04MG 4% | |
| 11UG 0.4% |
|
>999% | fluoride | 5% |
|
||
| 4.9MG 273% |
|
>999% | manganese | 5% |
|
0.19MG 11% | |
| 302MG 43% |
|
403% | phosphorus | 5% |
|
60MG 9% | |
| 4.1UG 8% |
|
78% | selenium | 5% |
|
2.3UG 4% | |
| 4.9MG 62% |
|
>999% | zinc | 5% |
|
0.37MG 5% | |
| 3.8G | 5% | Water | >999% | 81G | |||
| 0.5G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does pecan or broccoli contain more calories in 100 grams?Pecan is high in calories and broccoli has 100% less calories than pecan - pecan has 691 calories in 100g and broccoli has 34 calories.
Does pecan or broccoli have more carbohydrates?
By weight, broccoli has 50% fewer carbohydrates than pecan - pecan has 13.9g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does pecan or broccoli contain more calcium?
Both pecan and broccoli are high in calcium. Pecan has 50% more calcium than broccoli - pecan has 70mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does pecan or broccoli contain more potassium?
Both pecan and broccoli are high in potassium. Pecan has 30% more potassium than broccoli - pecan has 410mg of potassium in 100 grams and broccoli has 316mg of potassium.