Almond Butter vs. Pecan
Nutrition comparison of Almond Butter and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and pecan:
- Both almond butter and pecan are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Almond butter is an excellent source of Vitamin E.
- Pecan has more thiamin and pantothenic acid, however, almond butter contains more riboflavin, niacin and folate.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and pecan are high in calories. Pecan has 13% more calories than almond butter - almond butter has 614 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, almond butter is heavier in protein, lighter in fat and similar to pecan for carbs. Almond butter has a macronutrient ratio of 13:11:76 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Pecan | |
|---|---|---|
| Protein | 13% | 5% |
| Carbohydrates | 11% | 8% |
| Fat | 76% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Almond butter and pecan contain similar amounts of carbs - almond butter has 18.8g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
dietary fiber
Both almond butter and pecan are high in dietary fiber. Almond butter has a little more dietary fiber (7%) than pecan by weight - almond butter has 10.3g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Almond butter and pecan contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and pecan has 4g of sugar.
Protein
protein
Both almond butter and pecan are high in protein. Almond butter has 129% more protein than pecan - almond butter has 21g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Both almond butter and pecan are high in saturated fat. Almond butter has a little more saturated fat (6%) than pecan by weight - almond butter has 6.6g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Pecan has more Vitamin C than almond butter - pecan has 1.1mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Pecan and almond butter contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 16 times more Vitamin E than pecan - almond butter has 24.2mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
Pecan and almond butter contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Pecan has more thiamin and pantothenic acid, however, almond butter contains more riboflavin, niacin and folate. Both almond butter and pecan contain significant amounts of Vitamin B6.
| Almond Butter | Pecan | |
|---|---|---|
| Thiamin | 0.041 MG | 0.66 MG |
| Riboflavin | 0.939 MG | 0.13 MG |
| Niacin | 3.155 MG | 1.167 MG |
| Pantothenic acid | 0.318 MG | 0.863 MG |
| Vitamin B6 | 0.103 MG | 0.21 MG |
| Folate | 53 UG | 22 UG |
Minerals
calcium
Both almond butter and pecan are high in calcium. Almond butter has 396% more calcium than pecan - almond butter has 347mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Both almond butter and pecan are high in iron. Almond butter has 38% more iron than pecan - almond butter has 3.5mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both almond butter and pecan are high in potassium. Almond butter has 82% more potassium than pecan - almond butter has 748mg 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, both almond butter and pecan contain small amounts of lutein + zeaxanthin.
| Almond Butter | Pecan | |
|---|---|---|
| beta-carotene | 1 UG | 29 UG |
| lutein + zeaxanthin | 1 UG | 17 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Almond Butter | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.986 G |
| Total | 0.007 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, both almond butter and pecan contain significant amounts of linoleic acid.
| Almond Butter | Pecan | |
|---|---|---|
| other omega 6 | 0.011 G | 0.069 G |
| linoleic acid | 13.605 G | 20.628 G |
| Total | 13.616 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: Almond Butter (Nuts, almond butter, plain, with salt added) and Pecan (Nuts, pecans) .
Almond Butter 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 almond butter or pecan contain more calories in 100 grams?Both almond butter and pecan are high in calories. Pecan has 10% more calories than almond butter - almond butter has 614 calories in 100g and pecan has 691 calories.
Does almond butter or pecan contain more calcium?
Both almond butter and pecan are high in calcium. Almond butter has 400% more calcium than pecan - almond butter has 347mg of calcium in 100 grams and pecan has 70mg of calcium.
Does almond butter or pecan contain more iron?
Both almond butter and pecan are high in iron. Almond butter has 40% more iron than pecan - almond butter has 3.5mg of iron in 100 grams and pecan has 2.5mg of iron.
Does almond butter or pecan contain more potassium?
Both almond butter and pecan are high in potassium. Almond butter has 80% more potassium than pecan - almond butter has 748mg of potassium in 100 grams and pecan has 410mg of potassium.