Olive Oil vs. Pecan
Nutrition comparison of Olive Oil and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and pecan:
- Both pecan and olive oil are high in calories and saturated fat.
- Olive oil is an excellent source of Vitamin E.
- 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: Olive Oil (Oil, olive, salad or cooking) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pecan and olive oil are high in calories. Olive oil has 28% more calories than pecan - pecan has 691 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is lighter in protein, lighter in carbs and heavier in fat compared to pecan per calorie. Olive 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:
| Olive Oil | Pecan | |
|---|---|---|
| Protein | ~ | 5% |
| Carbohydrates | ~ | 8% |
| Fat | 100% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than pecan - pecan has 13.9g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Pecan is an excellent source of dietary fiber and it has more dietary fiber than olive oil - pecan has 9.6g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than pecan - pecan has 4g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Pecan is a great source of protein and it has more protein than olive oil - pecan has 9.2g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Both pecan and olive oil are high in saturated fat. Olive oil has 123% more saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Pecan has more Vitamin C than olive oil - pecan has 1.1mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Pecan and olive oil contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 925% more Vitamin E than pecan - pecan has 1.4mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 16 times more Vitamin K than pecan - pecan has 3.5ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Pecan has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive 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 olive oil - pecan has 70mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Pecan is a great source of iron and it has 352% more iron than olive oil - pecan has 2.5mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Pecan is an excellent source of potassium and it has 409 times more potassium than olive oil - pecan has 410mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both olive oil and pecan contain significant amounts of alpha linoleic acid (ALA).
| Olive Oil | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.986 G |
| Total | 0.761 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than olive oil per 100 grams.
| Olive Oil | Pecan | |
|---|---|---|
| other omega 6 | 0.414 G | 0.069 G |
| linoleic acid | 9.762 G | 20.628 G |
| Total | 10.176 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.
Olive 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 pecan or olive oil contain more calories in 100 grams?Both pecan and olive oil are high in calories. Olive oil has 30% more calories than pecan - pecan has 691 calories in 100g and olive oil has 884 calories.
Does pecan or olive oil contain more calcium?
Pecan is a rich source of calcium and it has 69 times more calcium than olive oil - pecan has 70mg of calcium in 100 grams and olive oil has 1mg of calcium.
Does pecan or olive oil contain more potassium?
Pecan is a rich source of potassium and it has 409 times more potassium than olive oil - pecan has 410mg of potassium in 100 grams and olive oil has 1mg of potassium.