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.
Detailed nutritional comparison of coconut and pecan is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.


Image of Coconut src
Image of Pecan src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Coconut or Pecan .

Note: The specific food items compared are: Coconut (Nuts, coconut meat, raw) and Pecan (Nuts, pecans) .

Coconut g

()
Daily Values (%)

Pecan g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.

Compare Food