Orange vs. Pecan
Nutrition comparison of Orange and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and pecan:
- Both orange and pecan are high in calcium and dietary fiber.
- Orange is an excellent source of Vitamin C.
- Pecan has 57% less sugar than orange.
- Pecan has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Pecan is a great source of iron and protein.
- Pecan is an excellent source of potassium.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pecan is high in calories and orange has 93% less calories than pecan - orange has 46 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, orange is much heavier in carbs, much lighter in fat and similar to pecan for protein. Orange has a macronutrient ratio of 6:91:4 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Pecan | |
|---|---|---|
| Protein | 6% | 5% |
| Carbohydrates | 91% | 8% |
| Fat | 4% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Orange and pecan contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in pecan comprise of 68% dietary fiber, 28% sugar and 3% starch.
dietary fiber
Both orange and pecan are high in dietary fiber. Pecan has 300% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Pecan has 57% less sugar than orange - orange has 9.1g of sugar per 100 grams and pecan has 4g of sugar.
Protein
protein
Pecan is a great source of protein and it has 12 times more protein than orange - orange has 0.7g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Pecan is high in saturated fat and orange has 100% less saturated fat than pecan - orange has 0.03g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 39 times more Vitamin C than pecan - orange has 45mg of Vitamin C per 100 grams and pecan has 1.1mg of Vitamin C.
Vitamin A
Orange and pecan contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and pecan has 3ug of Vitamin A.
Vitamin E
Orange and pecan contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
Pecan and orange contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Pecan has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both orange and pecan contain significant amounts of folate.
| Orange | Pecan | |
|---|---|---|
| Thiamin | 0.1 MG | 0.66 MG |
| Riboflavin | 0.04 MG | 0.13 MG |
| Niacin | 0.4 MG | 1.167 MG |
| Pantothenic acid | 0.25 MG | 0.863 MG |
| Vitamin B6 | 0.051 MG | 0.21 MG |
| Folate | 17 UG | 22 UG |
Minerals
calcium
Both orange and pecan are high in calcium. Pecan has 63% more calcium than orange - orange has 43mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Pecan is a great source of iron and it has 27 times more iron than orange - orange has 0.09mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Pecan is an excellent source of potassium and it has 143% more potassium than orange - orange has 169mg 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,
| Orange | Pecan | |
|---|---|---|
| beta-carotene | 71 UG | 29 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | 17 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.986 G |
| Total | 0.011 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than orange per 100 grams.
| Orange | Pecan | |
|---|---|---|
| linoleic acid | 0.031 G | 20.628 G |
| other omega 6 | ~ | 0.069 G |
| Total | 0.031 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.
Orange 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 orange or pecan contain more calories in 100 grams?Pecan is high in calories and orange has 90% less calories than pecan - orange has 46 calories in 100g and pecan has 691 calories.
Does orange or pecan have more carbohydrates?
By weight, orange and pecan contain similar amounts of carbs - orange has 11.5g of carbs for 100g and pecan has 13.9g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in pecan comprise of 70% dietary fiber, 30% sugar and 0% starch.
Does orange or pecan contain more calcium?
Both orange and pecan are high in calcium. Pecan has 60% more calcium than orange - orange has 43mg of calcium in 100 grams and pecan has 70mg of calcium.
Does orange or pecan contain more potassium?
Pecan is a rich source of potassium and it has 140% more potassium than orange - orange has 169mg of potassium in 100 grams and pecan has 410mg of potassium.