Hazelnut vs. Pecan
Nutrition comparison of Hazelnut and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hazelnut
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hazelnut and pecan:
- Both pecan and hazelnut are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Hazelnut has more Vitamin B6 and folate.
- Hazelnut is an excellent source of Vitamin E.
USDA sources for nutritional information: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pecan and hazelnut are high in calories. Pecan has a little more calories (7%) than hazelnut by weight - pecan has 691 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, hazelnut is heavier in protein, lighter in fat and similar to pecan for carbs. Hazelnut has a macronutrient ratio of 9:10:81 and for pecan, 5:7:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hazelnut | Pecan | |
|---|---|---|
| Protein | 9% | 5% |
| Carbohydrates | 10% | 7% |
| Fat | 81% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Pecan and hazelnut contain similar amounts of carbs - pecan has 13.9g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both pecan and hazelnut are high in dietary fiber. Pecan is very similar to hazelnut for dietary fiber - pecan has 9.6g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Pecan and hazelnut contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Both pecan and hazelnut are high in protein. Hazelnut has 64% more protein than pecan - pecan has 9.2g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Pecan is high in saturated fat and hazelnut has 27% less saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Hazelnut has 245% more Vitamin C than pecan - pecan has 1.1mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Vitamin A
Pecan and hazelnut contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and hazelnut has 3ug of Vitamin A.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 991% more Vitamin E than pecan - pecan has 1.4mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Vitamin K
Pecan and hazelnut contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more Vitamin B6 and folate. Both hazelnut and pecan contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Hazelnut | Pecan | |
|---|---|---|
| Thiamin | 0.338 MG | 0.66 MG |
| Riboflavin | 0.123 MG | 0.13 MG |
| Niacin | 2.05 MG | 1.167 MG |
| Pantothenic acid | 0.923 MG | 0.863 MG |
| Vitamin B6 | 0.62 MG | 0.21 MG |
| Folate | 88 UG | 22 UG |
Minerals
calcium
Both pecan and hazelnut are high in calcium. Hazelnut has 76% more calcium than pecan - pecan has 70mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Both pecan and hazelnut are high in iron. Hazelnut has 73% more iron than pecan - pecan has 2.5mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both pecan and hazelnut are high in potassium. Hazelnut has 84% more potassium than pecan - pecan has 410mg of potassium per 100 grams and hazelnut has 755mg 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, both hazelnut and pecan contain significant amounts of beta-carotene.
| Hazelnut | Pecan | |
|---|---|---|
| beta-carotene | 36 UG | 29 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | ~ | 17 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than hazelnut per 100 grams.
| Hazelnut | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.986 G |
| Total | 0.06 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than hazelnut per 100 grams.
| Hazelnut | Pecan | |
|---|---|---|
| other omega 6 | 0.06 G | 0.069 G |
| linoleic acid | 8.403 G | 20.628 G |
| Total | 8.463 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.
Hazelnut 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 hazelnut contain more calories in 100 grams?Both pecan and hazelnut are high in calories. Pecan has a little more calories ( 10%) than hazelnut by weight - pecan has 691 calories in 100g and hazelnut has 646 calories.
Does pecan or hazelnut contain more calcium?
Both pecan and hazelnut are high in calcium. Hazelnut has 80% more calcium than pecan - pecan has 70mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does pecan or hazelnut contain more iron?
Both pecan and hazelnut are high in iron. Hazelnut has 70% more iron than pecan - pecan has 2.5mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does pecan or hazelnut contain more potassium?
Both pecan and hazelnut are high in potassium. Hazelnut has 80% more potassium than pecan - pecan has 410mg of potassium in 100 grams and hazelnut has 755mg of potassium.