Pasta vs. Pecan
Nutrition comparison of Pasta and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and pecan:
- Both pasta and pecan are high in calories, dietary fiber, iron, potassium and protein.
- Pasta has more riboflavin, niacin and folate.
- Pecan is an excellent source of calcium.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pasta and pecan are high in calories. Pecan has 86% more calories than pasta - pasta has 371 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, pasta is heavier in protein, much heavier in carbs and much lighter in fat compared to pecan per calorie. Pasta has a macronutrient ratio of 14:82:4 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Pecan | |
|---|---|---|
| Protein | 14% | 5% |
| Carbohydrates | 82% | 8% |
| Fat | 4% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and pecan has 81% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
dietary fiber
Both pasta and pecan are high in dietary fiber. Pecan has 200% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Pasta and pecan contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and pecan has 4g of sugar.
Protein
protein
Both pasta and pecan are high in protein. Pasta has 42% more protein than pecan - pasta has 13g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Pecan is high in saturated fat and pasta has 96% less saturated fat than pecan - pasta has 0.28g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Pecan has more Vitamin C than pasta - pecan has 1.1mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Pecan and pasta contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and pecan contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
Pasta and pecan contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.
The B Vitamins
Pasta has more riboflavin, niacin and folate. Both pasta and pecan contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Pasta | Pecan | |
|---|---|---|
| Thiamin | 0.891 MG | 0.66 MG |
| Riboflavin | 0.4 MG | 0.13 MG |
| Niacin | 7.177 MG | 1.167 MG |
| Pantothenic acid | 0.431 MG | 0.863 MG |
| Vitamin B6 | 0.142 MG | 0.21 MG |
| Folate | 237 UG | 22 UG |
Minerals
calcium
Pecan is an excellent source of calcium and it has 233% more calcium than pasta - pasta has 21mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Both pasta and pecan are high in iron. Pasta has 30% more iron than pecan - pasta has 3.3mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both pasta and pecan are high in potassium. Pecan has 84% more potassium than pasta - pasta has 223mg 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, both pasta and pecan contain small amounts of lutein + zeaxanthin.
| Pasta | Pecan | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 17 UG |
| beta-carotene | ~ | 29 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than pasta per 100 grams.
| Pasta | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.986 G |
| Total | 0.024 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than pasta per 100 grams.
| Pasta | Pecan | |
|---|---|---|
| linoleic acid | 0.54 G | 20.628 G |
| other omega 6 | ~ | 0.069 G |
| Total | 0.54 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.
Pasta 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 pasta or pecan contain more calories in 100 grams?Both pasta and pecan are high in calories. Pecan has 90% more calories than pasta - pasta has 371 calories in 100g and pecan has 691 calories.
Does pasta or pecan have more carbohydrates?
By weight, pasta is high in carbohydrates and pecan has 80% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and pecan has 13.9g of carbohydrates.
Does pasta or pecan contain more calcium?
Pecan is a rich source of calcium and it has 230% more calcium than pasta - pasta has 21mg of calcium in 100 grams and pecan has 70mg of calcium.
Does pasta or pecan contain more iron?
Both pasta and pecan are high in iron. Pasta has 30% more iron than pecan - pasta has 3.3mg of iron in 100 grams and pecan has 2.5mg of iron.
Does pasta or pecan contain more potassium?
Both pasta and pecan are high in potassium. Pecan has 80% more potassium than pasta - pasta has 223mg of potassium in 100 grams and pecan has 410mg of potassium.