Flaxseed Oil vs. Pecan
Nutrition comparison of Flaxseed Oil and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseed oil
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseed oil and pecan:
- Both flaxseed oil and pecan are high in calories and saturated fat.
- Pecan has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pecan is a great source of iron and protein.
- Pecan is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Flaxseed Oil (Oil, flaxseed, cold pressed) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseed oil and pecan are high in calories. Flaxseed oil has 28% more calories than pecan - flaxseed oil has 884 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, flaxseed oil is lighter in protein, lighter in carbs and heavier in fat compared to pecan per calorie. Flaxseed oil has a macronutrient ratio of 0:0:100 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseed Oil | Pecan | |
|---|---|---|
| Protein | ~ | 5% |
| Carbohydrates | ~ | 8% |
| Fat | 100% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Flaxseed oil has less carbohydrates than pecan - pecan has 13.9g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.
dietary fiber
Pecan is an excellent source of dietary fiber and it has more dietary fiber than flaxseed oil - pecan has 9.6g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.
sugar
Flaxseed oil has less sugar than pecan - pecan has 4g of sugar per 100 grams and flaxseed oil does not contain significant amounts.
Protein
protein
Pecan is a great source of protein and it has 82 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Both flaxseed oil and pecan are high in saturated fat. Flaxseed oil has 45% more saturated fat than pecan - flaxseed oil has 9g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
trans fat
Both flaxseed oil and pecan are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and pecan does not contain significant amounts.
Vitamins
Vitamin C
Pecan has more Vitamin C than flaxseed oil - pecan has 1.1mg of Vitamin C per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin A
Pecan and flaxseed oil contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin E
Flaxseed oil and pecan contain similar amounts of Vitamin E - flaxseed oil has 0.47mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
Flaxseed oil and pecan contain similar amounts of Vitamin K - flaxseed oil has 9.3ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.
The B Vitamins
Pecan has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseed Oil | Pecan | |
|---|---|---|
| Thiamin | ~ | 0.66 MG |
| Riboflavin | ~ | 0.13 MG |
| Niacin | ~ | 1.167 MG |
| Pantothenic acid | ~ | 0.863 MG |
| Vitamin B6 | ~ | 0.21 MG |
| Folate | ~ | 22 UG |
Minerals
calcium
Pecan is an excellent source of calcium and it has 69 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Pecan is a great source of iron and it has more iron than flaxseed oil - pecan has 2.5mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
Pecan is an excellent source of potassium and it has more potassium than flaxseed oil - pecan has 410mg of potassium per 100 grams and flaxseed oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed oil has more alpha linoleic acid (ALA) than pecan per 100 grams.
| Flaxseed Oil | Pecan | |
|---|---|---|
| alpha linoleic acid | 53.368 G | 0.986 G |
| Total | 53.368 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, both flaxseed oil and pecan contain significant amounts of linoleic acid.
| Flaxseed Oil | Pecan | |
|---|---|---|
| other omega 6 | 0.131 G | 0.069 G |
| linoleic acid | 14.327 G | 20.628 G |
| Total | 14.458 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.
Note: The specific food items compared are: Flaxseed Oil (Oil, flaxseed, cold pressed) and Pecan (Nuts, pecans) .
Flaxseed Oil 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 flaxseed oil or pecan contain more calories in 100 grams?Both flaxseed oil and pecan are high in calories. Flaxseed oil has 30% more calories than pecan - flaxseed oil has 884 calories in 100g and pecan has 691 calories.
Does flaxseed oil or pecan contain more calcium?
Pecan is a rich source of calcium and it has 69 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium in 100 grams and pecan has 70mg of calcium.
Does pecan or flaxseed oil contain more potassium?
Pecan is a rich source of potassium and it has more potassium than flaxseed oil - pecan has 410mg of potassium in 100 grams and flaxseed oil does not contain significant amounts.