Oatmeal vs. Pecan
Nutrition comparison of Oatmeal and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and pecan:
- Both pecan and oatmeal are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Pecan has more pantothenic acid.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pecan and oatmeal are high in calories. Pecan has 88% more calories than oatmeal - pecan has 691 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much heavier in carbs and much lighter in fat compared to pecan per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Pecan | |
|---|---|---|
| Protein | 17% | 5% |
| Carbohydrates | 69% | 8% |
| Fat | 15% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and pecan has 79% less carbohydrates than oatmeal - pecan has 13.9g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both pecan and oatmeal are high in dietary fiber. Pecan is very similar to pecan for dietary fiber - pecan has 9.6g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Pecan and oatmeal contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both pecan and oatmeal are high in protein. Oatmeal has 74% more protein than pecan - pecan has 9.2g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Pecan is high in saturated fat and oatmeal has 82% less saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Pecan has more Vitamin C than oatmeal - pecan has 1.1mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Pecan and oatmeal contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Pecan and oatmeal contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Pecan and oatmeal contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Pecan has more pantothenic acid. Both oatmeal and pecan contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Oatmeal | Pecan | |
|---|---|---|
| Thiamin | 0.73 MG | 0.66 MG |
| Riboflavin | 0.14 MG | 0.13 MG |
| Niacin | 0.78 MG | 1.167 MG |
| Pantothenic acid | ~ | 0.863 MG |
| Vitamin B6 | 0.12 MG | 0.21 MG |
| Folate | 32 UG | 22 UG |
Minerals
calcium
Both pecan and oatmeal are high in calcium. Pecan has 35% more calcium than oatmeal - pecan has 70mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both pecan and oatmeal are high in iron. Oatmeal has 66% more iron than pecan - pecan has 2.5mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both pecan and oatmeal are high in potassium. Pecan has 17% more potassium than oatmeal - pecan has 410mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal 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 oatmeal contain more calories in 100 grams?Both pecan and oatmeal are high in calories. Pecan has 90% more calories than oatmeal - pecan has 691 calories in 100g and oatmeal has 367 calories.
Does pecan or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and pecan has 80% fewer carbohydrates than oatmeal - pecan has 13.9g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does pecan or oatmeal contain more calcium?
Both pecan and oatmeal are high in calcium. Pecan has 40% more calcium than oatmeal - pecan has 70mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does pecan or oatmeal contain more iron?
Both pecan and oatmeal are high in iron. Oatmeal has 70% more iron than pecan - pecan has 2.5mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does pecan or oatmeal contain more potassium?
Both pecan and oatmeal are high in potassium. Pecan has 20% more potassium than oatmeal - pecan has 410mg of potassium in 100 grams and oatmeal has 350mg of potassium.