Beef vs. Pecan
Nutrition comparison of Cooked Beef and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and pecan:
- Both beef and pecan are high in calories, iron, potassium, protein and saturated fat.
- Pecan has more thiamin, however, beef contains more niacin and Vitamin B12.
- Pecan is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and pecan are high in calories. Pecan has 149% more calories than beef - beef has 277 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, beef is much heavier in protein, lighter in carbs and much lighter in fat compared to pecan per calorie. Beef has a macronutrient ratio of 38:0:62 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Pecan | |
|---|---|---|
| Protein | 38% | 5% |
| Carbohydrates | ~ | 8% |
| Fat | 62% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than pecan - pecan has 13.9g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Pecan is an excellent source of dietary fiber and it has more dietary fiber than beef - pecan has 9.6g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than pecan - pecan has 4g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and pecan are high in protein. Beef has 177% more protein than pecan - beef has 25.4g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Both beef and pecan are high in saturated fat. Beef has 19% more saturated fat than pecan - beef has 7.3g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
trans fat
Pecan has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and pecan does not contain significant amounts.
cholesterol
Pecan has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and pecan does not contain significant amounts.
Vitamins
Vitamin C
Pecan has more Vitamin C than beef - pecan has 1.1mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and pecan contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and pecan has 3ug of Vitamin A.
Vitamin D
Beef and pecan contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and pecan does not contain significant amounts.
Vitamin E
Beef and pecan contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
Beef and pecan contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.
The B Vitamins
Pecan has more thiamin, however, beef contains more niacin and Vitamin B12. Both beef and pecan contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Beef | Pecan | |
|---|---|---|
| Thiamin | 0.051 MG | 0.66 MG |
| Riboflavin | 0.176 MG | 0.13 MG |
| Niacin | 4.537 MG | 1.167 MG |
| Pantothenic acid | 0.658 MG | 0.863 MG |
| Vitamin B6 | 0.336 MG | 0.21 MG |
| Folate | 11 UG | 22 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Pecan is an excellent source of calcium and it has 100% more calcium than beef - beef has 35mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Both beef and pecan are high in iron. Beef is very similar to beef for iron - beef has 2.3mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both beef and pecan are high in potassium. Pecan has 49% more potassium than beef - beef has 275mg of potassium per 100 grams and pecan has 410mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than beef per 100 grams.
| Beef | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.986 G |
| Total | 0.056 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than beef per 100 grams.
| Beef | Pecan | |
|---|---|---|
| other omega 6 | 0.013 G | 0.069 G |
| linoleic acid | 0.39 G | 20.628 G |
| Total | 0.403 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.
Cooked Beef 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 beef or pecan contain more calories in 100 grams?Both beef and pecan are high in calories. Pecan has 150% more calories than beef - beef has 277 calories in 100g and pecan has 691 calories.
Is beef or pecan better for protein?
Both beef and pecan are high in protein. Beef has 180% more protein than pecan - beef has 25.4g of protein per 100 grams and pecan has 9.2g of protein.
Does beef or pecan contain more calcium?
Pecan is a rich source of calcium and it has 100% more calcium than beef - beef has 35mg of calcium in 100 grams and pecan has 70mg of calcium.
Does beef or pecan contain more iron?
Both beef and pecan are high in iron. Beef is very similar to beef for iron - beef has 2.3mg of iron in 100 grams and pecan has 2.5mg of iron.
Does beef or pecan contain more potassium?
Both beef and pecan are high in potassium. Pecan has 50% more potassium than beef - beef has 275mg of potassium in 100 grams and pecan has 410mg of potassium.