Almonds vs. Pecan
Nutrition comparison of Almonds and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and pecan:
- Both pecan and almonds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond is an excellent source of Vitamin E.
- Pecan has more thiamin, however, almond contains more riboflavin and niacin.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pecan and almonds are high in calories. Pecan has 19% more calories than almond - pecan has 691 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is heavier in protein, heavier in carbs and lighter in fat compared to pecan per calorie. Almonds has a macronutrient ratio of 14:14:73 and for pecan, 5:7:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Pecan | |
|---|---|---|
| Protein | 14% | 5% |
| Carbohydrates | 14% | 7% |
| Fat | 73% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Pecan has 36% less carbohydrates than almond - pecan has 13.9g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both pecan and almonds are high in dietary fiber. Almond has 30% more dietary fiber than pecan - pecan has 9.6g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Pecan and almonds contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Both pecan and almonds are high in protein. Almond has 131% more protein than pecan - pecan has 9.2g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Pecan is high in saturated fat and almond has 38% less saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and pecan are low in trans fat - almond has 0.02g of trans fat per 100 grams and pecan does not contain significant amounts.
Vitamins
Vitamin C
Pecan has more Vitamin C than almond - pecan has 1.1mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Pecan and almonds contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 17 times more Vitamin E than pecan - pecan has 1.4mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Pecan and almonds contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Pecan has more thiamin, however, almond contains more riboflavin and niacin. Both almonds and pecan contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Almonds | Pecan | |
|---|---|---|
| Thiamin | 0.205 MG | 0.66 MG |
| Riboflavin | 1.138 MG | 0.13 MG |
| Niacin | 3.618 MG | 1.167 MG |
| Pantothenic acid | 0.471 MG | 0.863 MG |
| Vitamin B6 | 0.137 MG | 0.21 MG |
| Folate | 44 UG | 22 UG |
Minerals
calcium
Both pecan and almonds are high in calcium. Almond has 284% more calcium than pecan - pecan has 70mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both pecan and almonds are high in iron. Almond has 47% more iron than pecan - pecan has 2.5mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both pecan and almonds are high in potassium. Almond has 79% more potassium than pecan - pecan has 410mg of potassium per 100 grams and almond has 733mg 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 almonds and pecan contain small amounts of lutein + zeaxanthin.
| Almonds | 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 per 100 grams.
| Almonds | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.986 G |
| Total | 0.003 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, both almonds and pecan contain significant amounts of linoleic acid.
| Almonds | Pecan | |
|---|---|---|
| other omega 6 | 0.007 G | 0.069 G |
| linoleic acid | 12.324 G | 20.628 G |
| Total | 12.331 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.
Almonds 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 almonds contain more calories in 100 grams?Both pecan and almonds are high in calories. Pecan has 20% more calories than almond - pecan has 691 calories in 100g and almond has 579 calories.
Does pecan or almonds contain more calcium?
Both pecan and almonds are high in calcium. Almond has 280% more calcium than pecan - pecan has 70mg of calcium in 100 grams and almond has 269mg of calcium.
Does pecan or almonds contain more iron?
Both pecan and almonds are high in iron. Almond has 50% more iron than pecan - pecan has 2.5mg of iron in 100 grams and almond has 3.7mg of iron.
Does pecan or almonds contain more potassium?
Both pecan and almonds are high in potassium. Almond has 80% more potassium than pecan - pecan has 410mg of potassium in 100 grams and almond has 733mg of potassium.