Flaxseeds vs. Pecan
Nutrition comparison of Flaxseeds and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and pecan:
- Both flaxseeds and pecan are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Flaxseed has more lutein + zeaxanthin than pecan, however, pecan contains more beta-carotene than flaxseed.
- Flaxseed has more thiamin, niacin, Vitamin B6 and folate.
- Pecan has 52% less carbohydrates than flaxseed.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and pecan are high in calories. Pecan has 29% more calories than flaxseed - flaxseed has 534 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, flaxseeds is heavier in protein, heavier in carbs and much lighter in fat compared to pecan per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Pecan | |
|---|---|---|
| Protein | 13% | 5% |
| Carbohydrates | 21% | 8% |
| Fat | 66% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Pecan has 52% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in pecan comprise of 68% dietary fiber, 28% sugar and 3% starch.
dietary fiber
Both flaxseeds and pecan are high in dietary fiber. Flaxseed has 184% more dietary fiber than pecan - flaxseed has 27.3g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Flaxseeds and pecan contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and pecan has 4g of sugar.
Protein
protein
Both flaxseeds and pecan are high in protein. Flaxseed has 99% more protein than pecan - flaxseed has 18.3g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Pecan is high in saturated fat and flaxseed has 41% less saturated fat than pecan - flaxseed has 3.7g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and pecan contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and pecan has 1.1mg of Vitamin C.
Vitamin A
Pecan and flaxseeds contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and pecan contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
Flaxseeds and pecan contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, niacin, Vitamin B6 and folate. Both flaxseeds and pecan contain significant amounts of riboflavin and pantothenic acid.
| Flaxseeds | Pecan | |
|---|---|---|
| Thiamin | 1.644 MG | 0.66 MG |
| Riboflavin | 0.161 MG | 0.13 MG |
| Niacin | 3.08 MG | 1.167 MG |
| Pantothenic acid | 0.985 MG | 0.863 MG |
| Vitamin B6 | 0.473 MG | 0.21 MG |
| Folate | 87 UG | 22 UG |
Minerals
calcium
Both flaxseeds and pecan are high in calcium. Flaxseed has 264% more calcium than pecan - flaxseed has 255mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Both flaxseeds and pecan are high in iron. Flaxseed has 126% more iron than pecan - flaxseed has 5.7mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both flaxseeds and pecan are high in potassium. Flaxseed has 98% more potassium than pecan - flaxseed has 813mg of potassium per 100 grams and pecan has 410mg 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, flaxseed has more lutein + zeaxanthin than pecan per 100 grams, however, pecan contains more beta-carotene than flaxseed per 100 grams.
| Flaxseeds | Pecan | |
|---|---|---|
| lutein + zeaxanthin | 651 UG | 17 UG |
| beta-carotene | ~ | 29 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than pecan per 100 grams.
| Flaxseeds | Pecan | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.986 G |
| Total | 22.813 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than flaxseed per 100 grams.
| Flaxseeds | Pecan | |
|---|---|---|
| other omega 6 | 0.052 G | 0.069 G |
| linoleic acid | 5.903 G | 20.628 G |
| Total | 5.955 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.
Flaxseeds g
()
|
Daily Values (%) |
Pecan g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 flaxseeds or pecan contain more calories in 100 grams?Both flaxseeds and pecan are high in calories. Pecan has 30% more calories than flaxseed - flaxseed has 534 calories in 100g and pecan has 691 calories.
Does flaxseeds or pecan contain more calcium?
Both flaxseeds and pecan are high in calcium. Flaxseed has 260% more calcium than pecan - flaxseed has 255mg of calcium in 100 grams and pecan has 70mg of calcium.
Does flaxseeds or pecan contain more iron?
Both flaxseeds and pecan are high in iron. Flaxseed has 130% more iron than pecan - flaxseed has 5.7mg of iron in 100 grams and pecan has 2.5mg of iron.
Does flaxseeds or pecan contain more potassium?
Both flaxseeds and pecan are high in potassium. Flaxseed has 100% more potassium than pecan - flaxseed has 813mg of potassium in 100 grams and pecan has 410mg of potassium.