Coconut vs. Pecan
Nutrition comparison of Coconut and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and pecan:
- Both coconut and pecan are high in calories, dietary fiber, iron, potassium and saturated fat.
- Pecan has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Pecan is a great source of protein.
- Pecan is an excellent source of calcium.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and pecan are high in calories. Pecan has 95% more calories than coconut - coconut has 354 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, coconut is heavier in carbs, lighter in fat and similar to pecan for protein. Coconut has a macronutrient ratio of 4:16:80 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Pecan | |
|---|---|---|
| Protein | 4% | 5% |
| Carbohydrates | 16% | 8% |
| Fat | 80% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut and pecan contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in pecan comprise of 68% dietary fiber, 28% sugar and 3% starch.
dietary fiber
Both coconut and pecan are high in dietary fiber. Pecan has a little more dietary fiber (7%) than coconut by weight - coconut has 9g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Coconut and pecan contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and pecan has 4g of sugar.
Protein
protein
Pecan is a great source of protein and it has 175% more protein than coconut - coconut has 3.3g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Both coconut and pecan are high in saturated fat. Coconut has 381% more saturated fat than pecan - coconut has 29.7g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Coconut and pecan contain similar amounts of Vitamin C - coconut has 3.3mg of Vitamin C per 100 grams and pecan has 1.1mg of Vitamin C.
Vitamin A
Pecan and coconut contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and pecan contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
Coconut and pecan contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.
The B Vitamins
Pecan has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both coconut and pecan contain significant amounts of niacin and folate.
| Coconut | Pecan | |
|---|---|---|
| Thiamin | 0.066 MG | 0.66 MG |
| Riboflavin | 0.02 MG | 0.13 MG |
| Niacin | 0.54 MG | 1.167 MG |
| Pantothenic acid | 0.3 MG | 0.863 MG |
| Vitamin B6 | 0.054 MG | 0.21 MG |
| Folate | 26 UG | 22 UG |
Minerals
calcium
Pecan is an excellent source of calcium and it has 400% more calcium than coconut - coconut has 14mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Both coconut and pecan are high in iron. Coconut is very similar to coconut for iron - coconut has 2.4mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both coconut and pecan are high in potassium. Pecan has 15% more potassium than coconut - coconut has 356mg of potassium per 100 grams and pecan has 410mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than coconut per 100 grams.
| Coconut | Pecan | |
|---|---|---|
| linoleic acid | 0.366 G | 20.628 G |
| other omega 6 | ~ | 0.069 G |
| Total | 0.366 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.
Coconut 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 coconut or pecan contain more calories in 100 grams?Both coconut and pecan are high in calories. Pecan has 100% more calories than coconut - coconut has 354 calories in 100g and pecan has 691 calories.
Does coconut or pecan contain more calcium?
Pecan is a rich source of calcium and it has 400% more calcium than coconut - coconut has 14mg of calcium in 100 grams and pecan has 70mg of calcium.
Does coconut or pecan contain more iron?
Both coconut and pecan are high in iron. Coconut is very similar to coconut for iron - coconut has 2.4mg of iron in 100 grams and pecan has 2.5mg of iron.
Does coconut or pecan contain more potassium?
Both coconut and pecan are high in potassium. Pecan has 20% more potassium than coconut - coconut has 356mg of potassium in 100 grams and pecan has 410mg of potassium.