Egg vs. Pecan
Nutrition comparison of Egg and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and pecan:
- Both pecan and egg are high in calcium, calories and protein.
- Egg has 18.2 times less carbohydrates than pecan.
- Egg has more lutein + zeaxanthin than pecan, however, pecan contains more beta-carotene than egg.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- Pecan has more thiamin and niacin, however, egg 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: Egg (Egg, whole, raw, fresh) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pecan and egg are high in calories. Pecan has 383% more calories than egg - pecan has 691 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, lighter in carbs and much lighter in fat compared to pecan per calorie. Egg has a macronutrient ratio of 36:2:62 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Pecan | |
|---|---|---|
| Protein | 36% | 5% |
| Carbohydrates | 2% | 8% |
| Fat | 62% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 18.2 times less carbohydrates than pecan - pecan has 13.9g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in pecan are made of 68% dietary fiber, 28% sugar and 3% starch, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Pecan is an excellent source of dietary fiber and it has more dietary fiber than egg - pecan has 9.6g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Pecan and egg contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Both pecan and egg are high in protein. Egg has 37% more protein than pecan - pecan has 9.2g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Pecan is high in saturated fat and egg has 49% less saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and pecan are low in trans fat - egg has 0.04g of trans fat per 100 grams and pecan does not contain significant amounts.
cholesterol
Egg is high in cholesterol and pecan has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and pecan does not contain significant amounts.
Vitamins
Vitamin C
Pecan has more Vitamin C than egg - pecan has 1.1mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 52 times more Vitamin A than pecan - pecan has 3ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than pecan - egg has 82iu of Vitamin D per 100 grams and pecan does not contain significant amounts.
Vitamin E
Pecan and egg contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Pecan and egg contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Pecan has more thiamin and niacin, however, egg contains more riboflavin and Vitamin B12. Both egg and pecan contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Egg | Pecan | |
|---|---|---|
| Thiamin | 0.04 MG | 0.66 MG |
| Riboflavin | 0.457 MG | 0.13 MG |
| Niacin | 0.075 MG | 1.167 MG |
| Pantothenic acid | 1.533 MG | 0.863 MG |
| Vitamin B6 | 0.17 MG | 0.21 MG |
| Folate | 47 UG | 22 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both pecan and egg are high in calcium. Pecan has 25% more calcium than egg - pecan has 70mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Pecan is a great source of iron and it has 45% more iron than egg - pecan has 2.5mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Pecan is an excellent source of potassium and it has 197% more potassium than egg - pecan has 410mg of potassium per 100 grams and egg has 138mg 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, egg has more lutein + zeaxanthin than pecan per 100 grams, however, pecan contains more beta-carotene than egg per 100 grams.
| Egg | Pecan | |
|---|---|---|
| lutein + zeaxanthin | 503 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 egg per 100 grams, however, egg contains more dha than pecan per 100 grams.
| Egg | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.986 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than egg per 100 grams.
| Egg | Pecan | |
|---|---|---|
| other omega 6 | 0.003 G | 0.069 G |
| linoleic acid | 1.555 G | 20.628 G |
| Total | 1.558 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.
Egg 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 egg contain more calories in 100 grams?Both pecan and egg are high in calories. Pecan has 380% more calories than egg - pecan has 691 calories in 100g and egg has 143 calories.
Is pecan or egg better for protein?
Both pecan and egg are high in protein. Egg has 40% more protein than pecan - pecan has 9.2g of protein per 100 grams and egg has 12.6g of protein.
Does pecan or egg contain more calcium?
Both pecan and egg are high in calcium. Pecan has 30% more calcium than egg - pecan has 70mg of calcium in 100 grams and egg has 56mg of calcium.
Does pecan or egg contain more potassium?
Pecan is a rich source of potassium and it has 200% more potassium than egg - pecan has 410mg of potassium in 100 grams and egg has 138mg of potassium.