Cashews vs. Pecan
Nutrition comparison of Cashews and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and pecan:
- Both cashews and pecan are high in calories, dietary fiber, iron, potassium, protein and saturated fat.
- Pecan has more riboflavin.
- Pecan is an excellent source of calcium.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and pecan are high in calories. Pecan has 25% more calories than cashew - cashew has 553 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, cashews is heavier in protein, heavier in carbs and much lighter in fat compared to pecan per calorie. Cashews has a macronutrient ratio of 13:21:67 and for pecan, 5:7:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Pecan | |
|---|---|---|
| Protein | 13% | 5% |
| Carbohydrates | 21% | 7% |
| Fat | 67% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and pecan has 54% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
dietary fiber
Both cashews and pecan are high in dietary fiber. Pecan has 191% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Cashews and pecan contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and pecan has 4g of sugar.
Protein
protein
Both cashews and pecan are high in protein. Cashew has 99% more protein than pecan - cashew has 18.2g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Both cashews and pecan are high in saturated fat. Cashew has 26% more saturated fat than pecan - cashew has 7.8g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Cashews and pecan contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and pecan has 1.1mg of Vitamin C.
Vitamin A
Pecan and cashews contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and pecan contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
Cashew has 874% more Vitamin K than pecan - cashew has 34.1ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.
The B Vitamins
Pecan has more riboflavin. Both cashews and pecan contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cashews | Pecan | |
|---|---|---|
| Thiamin | 0.423 MG | 0.66 MG |
| Riboflavin | 0.058 MG | 0.13 MG |
| Niacin | 1.062 MG | 1.167 MG |
| Pantothenic acid | 0.864 MG | 0.863 MG |
| Vitamin B6 | 0.417 MG | 0.21 MG |
| Folate | 25 UG | 22 UG |
Minerals
calcium
Pecan is an excellent source of calcium and it has 89% more calcium than cashew - cashew has 37mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Both cashews and pecan are high in iron. Cashew has 164% more iron than pecan - cashew has 6.7mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both cashews and pecan are high in potassium. Cashew has 61% more potassium than pecan - cashew has 660mg 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 cashews and pecan contain significant amounts of lutein + zeaxanthin.
| Cashews | Pecan | |
|---|---|---|
| lutein + zeaxanthin | 22 UG | 17 UG |
| beta-carotene | ~ | 29 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Cashews | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.986 G |
| Total | 0.062 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than cashew per 100 grams.
| Cashews | Pecan | |
|---|---|---|
| other omega 6 | 0.266 G | 0.069 G |
| linoleic acid | 7.782 G | 20.628 G |
| Total | 8.048 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.
Cashews 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 cashews or pecan contain more calories in 100 grams?Both cashews and pecan are high in calories. Pecan has 30% more calories than cashew - cashew has 553 calories in 100g and pecan has 691 calories.
Does cashews or pecan contain more calcium?
Pecan is a rich source of calcium and it has 90% more calcium than cashew - cashew has 37mg of calcium in 100 grams and pecan has 70mg of calcium.
Does cashews or pecan contain more iron?
Both cashews and pecan are high in iron. Cashew has 160% more iron than pecan - cashew has 6.7mg of iron in 100 grams and pecan has 2.5mg of iron.
Does cashews or pecan contain more potassium?
Both cashews and pecan are high in potassium. Cashew has 60% more potassium than pecan - cashew has 660mg of potassium in 100 grams and pecan has 410mg of potassium.