Brown Rice vs. Pecan
Nutrition comparison of Cooked Brown Rice and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and pecan:
- Both brown rice and pecan are high in calories.
- Pecan has more thiamin, pantothenic acid and folate, however, brown rice contains more niacin.
- Pecan is a great source of iron and protein.
- Pecan is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and pecan are high in calories. Pecan has 462% more calories than brown rice - brown rice has 123 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, brown rice is heavier in protein, much heavier in carbs and much lighter in fat compared to pecan per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Pecan | |
|---|---|---|
| Protein | 9% | 5% |
| Carbohydrates | 84% | 8% |
| Fat | 7% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Pecan has 46% less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
dietary fiber
Pecan is an excellent source of dietary fiber and it has 500% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Brown rice and pecan contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and pecan has 4g of sugar.
Protein
protein
Pecan is a great source of protein and it has 235% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Pecan is high in saturated fat and brown rice has 96% less saturated fat than pecan - brown rice has 0.26g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Pecan has more Vitamin C than brown rice - pecan has 1.1mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Pecan and brown rice contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and pecan contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
Brown rice and pecan contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.
The B Vitamins
Pecan has more thiamin, pantothenic acid and folate, however, brown rice contains more niacin. Both brown rice and pecan contain significant amounts of riboflavin and Vitamin B6.
| Brown Rice | Pecan | |
|---|---|---|
| Thiamin | 0.178 MG | 0.66 MG |
| Riboflavin | 0.069 MG | 0.13 MG |
| Niacin | 2.561 MG | 1.167 MG |
| Pantothenic acid | 0.38 MG | 0.863 MG |
| Vitamin B6 | 0.123 MG | 0.21 MG |
| Folate | 9 UG | 22 UG |
Minerals
calcium
Pecan is an excellent source of calcium and it has 22 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Pecan is a great source of iron and it has 352% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Pecan is an excellent source of potassium and it has 377% more potassium than brown rice - brown rice has 86mg 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 brown rice per 100 grams.
| Brown Rice | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.986 G |
| Total | 0.011 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Pecan | |
|---|---|---|
| other omega 6 | 0.004 G | 0.069 G |
| linoleic acid | 0.355 G | 20.628 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Pecan (Nuts, pecans) .
Cooked Brown Rice 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 brown rice or pecan contain more calories in 100 grams?Both brown rice and pecan are high in calories. Pecan has 460% more calories than brown rice - brown rice has 123 calories in 100g and pecan has 691 calories.
Does brown rice or pecan have more carbohydrates?
By weight, pecan has 50% fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and pecan has 13.9g of carbohydrates.
Does brown rice or pecan contain more calcium?
Pecan is a rich source of calcium and it has 22 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and pecan has 70mg of calcium.
Does brown rice or pecan contain more potassium?
Pecan is a rich source of potassium and it has 380% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and pecan has 410mg of potassium.