Cheese vs. Pecan
Nutrition comparison of Cheese and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and pecan:
- Both pecan and cheese are high in calcium, calories, protein and saturated fat.
- Cheese has 105.6 times less carbohydrates than pecan.
- Cheese is an excellent source of Vitamin A.
- Pecan has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cheese contains more riboflavin and Vitamin B12.
- Pecan is a great source of iron.
- Pecan is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pecan and cheese are high in calories. Pecan has 80% more calories than cheese - pecan has 691 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is heavier in protein, lighter in carbs and lighter in fat compared to pecan per calorie. Cheese has a macronutrient ratio of 25:0:75 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Pecan | |
|---|---|---|
| Protein | 25% | 5% |
| Carbohydrates | ~ | 8% |
| Fat | 75% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 105.6 times less carbohydrates than pecan - pecan has 13.9g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Pecan is an excellent source of dietary fiber and it has more dietary fiber than cheese - pecan has 9.6g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than pecan - pecan has 4g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both pecan and cheese are high in protein. Cheese has 157% more protein than pecan - pecan has 9.2g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Both pecan and cheese are high in saturated fat. Cheese has 160% more saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Pecan has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and pecan does not contain significant amounts.
Vitamins
Vitamin C
Pecan has more Vitamin C than cheese - pecan has 1.1mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 57 times more Vitamin A than pecan - pecan has 3ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than pecan - cheese has 21iu of Vitamin D per 100 grams and pecan does not contain significant amounts.
Vitamin E
Pecan and cheese contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Pecan and cheese contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Pecan has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cheese contains more riboflavin and Vitamin B12. Both cheese and pecan contain significant amounts of folate.
| Cheese | Pecan | |
|---|---|---|
| Thiamin | 0.023 MG | 0.66 MG |
| Riboflavin | 0.318 MG | 0.13 MG |
| Niacin | 0.114 MG | 1.167 MG |
| Pantothenic acid | 0.249 MG | 0.863 MG |
| Vitamin B6 | 0.061 MG | 0.21 MG |
| Folate | 13 UG | 22 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Both pecan and cheese are high in calcium. Cheese has 841% more calcium than pecan - pecan has 70mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Pecan is a great source of iron and it has 329% more iron than cheese - pecan has 2.5mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Pecan is an excellent source of potassium and it has 382% more potassium than cheese - pecan has 410mg of potassium per 100 grams and cheese has 85mg 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 cheese and pecan contain significant amounts of beta-carotene.
| Cheese | Pecan | |
|---|---|---|
| beta-carotene | 56 UG | 29 UG |
| lutein + zeaxanthin | ~ | 17 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than cheese per 100 grams.
| Cheese | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.986 G |
| Total | 0.332 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than cheese per 100 grams.
| Cheese | Pecan | |
|---|---|---|
| linoleic acid | 0.532 G | 20.628 G |
| other omega 6 | ~ | 0.069 G |
| Total | 0.532 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.
Cheese 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 cheese contain more calories in 100 grams?Both pecan and cheese are high in calories. Pecan has 80% more calories than cheese - pecan has 691 calories in 100g and cheese has 384 calories.
Does pecan or cheese contain more calcium?
Both pecan and cheese are high in calcium. Cheese has 840% more calcium than pecan - pecan has 70mg of calcium in 100 grams and cheese has 659mg of calcium.
Does pecan or cheese contain more potassium?
Pecan is a rich source of potassium and it has 380% more potassium than cheese - pecan has 410mg of potassium in 100 grams and cheese has 85mg of potassium.