Pecan vs. Arugula
Nutrition comparison of Pecan and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pecan
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pecan and arugula:
- Both arugula and pecan are high in calcium and potassium.
- Arugula has 74% less carbohydrates than pecan.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Pecan has more thiamin, niacin and Vitamin B6, however, arugula contains more folate.
- Pecan is a great source of iron and protein.
- Pecan is an excellent source of dietary fiber.
USDA sources for nutritional information: Pecan (Nuts, pecans) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pecan is high in calories and arugula has 96% less calories than pecan - arugula has 25 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, pecan is much lighter in protein, much lighter in carbs and much heavier in fat compared to arugula per calorie. Pecan has a macronutrient ratio of 5:8:88 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pecan | Arugula | |
|---|---|---|
| Protein | 5% | 50% |
| Carbohydrates | 8% | 50% |
| Fat | 88% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Arugula has 74% less carbohydrates than pecan - arugula has 3.7g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
The carbs in arugula are made of 56% sugar and 44% dietary fiber, whereas the carbs in pecan comprise of 68% dietary fiber, 28% sugar and 3% starch.
dietary fiber
Pecan is an excellent source of dietary fiber and it has 500% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Arugula and pecan contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and pecan has 4g of sugar.
Protein
protein
Pecan is a great source of protein and it has 255% more protein than arugula - arugula has 2.6g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Pecan is high in saturated fat and arugula has 99% less saturated fat than pecan - arugula has 0.09g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 12 times more Vitamin C than pecan - arugula has 15mg of Vitamin C per 100 grams and pecan has 1.1mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 38 times more Vitamin A than pecan - arugula has 119ug of Vitamin A per 100 grams and pecan has 3ug of Vitamin A.
Vitamin E
Arugula and pecan contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 30 times more Vitamin K than pecan - arugula has 108.6ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.
The B Vitamins
Pecan has more thiamin, niacin and Vitamin B6, however, arugula contains more folate. Both pecan and arugula contain significant amounts of riboflavin and pantothenic acid.
| Pecan | Arugula | |
|---|---|---|
| Thiamin | 0.66 MG | 0.044 MG |
| Riboflavin | 0.13 MG | 0.086 MG |
| Niacin | 1.167 MG | 0.305 MG |
| Pantothenic acid | 0.863 MG | 0.437 MG |
| Vitamin B6 | 0.21 MG | 0.073 MG |
| Folate | 22 UG | 97 UG |
Minerals
calcium
Both arugula and pecan are high in calcium. Arugula has 129% more calcium than pecan - arugula has 160mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Pecan is a great source of iron and it has 73% more iron than arugula - arugula has 1.5mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both arugula and pecan are high in potassium. Pecan has 11% more potassium than arugula - arugula has 369mg 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,
| Pecan | Arugula | |
|---|---|---|
| beta-carotene | 29 UG | 1424 UG |
| lutein + zeaxanthin | 17 UG | 3555 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than arugula per 100 grams.
| Pecan | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.986 G | 0.17 G |
| Total | 0.986 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than arugula per 100 grams.
| Pecan | Arugula | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 20.628 G | 0.13 G |
| Total | 20.628 G | 0.132 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 g
()
|
Daily Values (%) |
Arugula 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 arugula or pecan contain more calories in 100 grams?Pecan is high in calories and arugula has 100% less calories than pecan - arugula has 25 calories in 100g and pecan has 691 calories.
Is arugula or pecan better for protein?
Pecan is a great source of protein and it has 260% more protein than arugula - arugula has 2.6g of protein per 100 grams and pecan has 9.2g of protein.
Does arugula or pecan have more carbohydrates?
By weight, arugula has 70% fewer carbohydrates than pecan - arugula has 3.7g of carbs for 100g and pecan has 13.9g of carbohydrates. the carbs in arugula are made of 60% sugar and 40% dietary fiber, whereas the carbs in pecan comprise of 70% dietary fiber, 30% sugar and 0% starch.
Does arugula or pecan contain more calcium?
Both arugula and pecan are high in calcium. Arugula has 130% more calcium than pecan - arugula has 160mg of calcium in 100 grams and pecan has 70mg of calcium.
Does arugula or pecan contain more potassium?
Both arugula and pecan are high in potassium. Pecan has 10% more potassium than arugula - arugula has 369mg of potassium in 100 grams and pecan has 410mg of potassium.