Oats vs. Pecan
Nutrition comparison of Oats and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and pecan:
- Both oats and pecan are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Oat has more folate.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and pecan are high in calories. Pecan has 78% more calories than oat - oat has 389 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to pecan per calorie. Oats has a macronutrient ratio of 17:67:16 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Pecan | |
|---|---|---|
| Protein | 17% | 5% |
| Carbohydrates | 67% | 8% |
| Fat | 16% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and pecan has 79% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
dietary fiber
Both oats and pecan are high in dietary fiber. Oat has a little more dietary fiber (10%) than pecan by weight - oat has 10.6g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Oat has less sugar than pecan - pecan has 4g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and pecan are high in protein. Oat has 84% more protein than pecan - oat has 16.9g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Pecan is high in saturated fat and oat has 80% less saturated fat than pecan - oat has 1.2g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Pecan has more Vitamin C than oat - pecan has 1.1mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Pecan and oats contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Pecan has more Vitamin E than oat - pecan has 1.4mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Pecan and oats contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more folate. Both oats and pecan contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Oats | Pecan | |
|---|---|---|
| Thiamin | 0.763 MG | 0.66 MG |
| Riboflavin | 0.139 MG | 0.13 MG |
| Niacin | 0.961 MG | 1.167 MG |
| Pantothenic acid | 1.349 MG | 0.863 MG |
| Vitamin B6 | 0.119 MG | 0.21 MG |
| Folate | 56 UG | 22 UG |
Minerals
calcium
Both oats and pecan are high in calcium. Pecan has 30% more calcium than oat - oat has 54mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Both oats and pecan are high in iron. Oat has 87% more iron than pecan - oat has 4.7mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both oats and pecan are high in potassium. Oat has a little more potassium (5%) than pecan by weight - oat has 429mg of potassium per 100 grams and pecan has 410mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than oat per 100 grams.
| Oats | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.986 G |
| Total | 0.111 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than oat per 100 grams.
| Oats | Pecan | |
|---|---|---|
| linoleic acid | 2.424 G | 20.628 G |
| other omega 6 | ~ | 0.069 G |
| Total | 2.424 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.
Oats 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 oats or pecan contain more calories in 100 grams?Both oats and pecan are high in calories. Pecan has 80% more calories than oat - oat has 389 calories in 100g and pecan has 691 calories.
Does oats or pecan have more carbohydrates?
By weight, oat is high in carbohydrates and pecan has 80% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and pecan has 13.9g of carbohydrates.
Does oats or pecan contain more calcium?
Both oats and pecan are high in calcium. Pecan has 30% more calcium than oat - oat has 54mg of calcium in 100 grams and pecan has 70mg of calcium.
Does oats or pecan contain more iron?
Both oats and pecan are high in iron. Oat has 90% more iron than pecan - oat has 4.7mg of iron in 100 grams and pecan has 2.5mg of iron.
Does oats or pecan contain more potassium?
Both oats and pecan are high in potassium. Oat has a little more potassium ( 10%) than pecan by weight - oat has 429mg of potassium in 100 grams and pecan has 410mg of potassium.