Peanut Butter vs. Pecan
Nutrition comparison of Peanut Butter and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and pecan:
- Both pecan and peanut butter are high in calcium, calories, dietary fiber, potassium, protein and saturated fat.
- Peanut butter has signficantly more Vitamin E than pecan.
- Pecan has 53% less sugar than peanut butter.
- Pecan has more thiamin, however, peanut butter contains more niacin and folate.
- Pecan is a great source of iron.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pecan and peanut butter are high in calories. Pecan has 17% more calories than peanut butter - pecan has 691 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is heavier in protein, heavier in carbs and lighter in fat compared to pecan per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Pecan | |
|---|---|---|
| Protein | 15% | 5% |
| Carbohydrates | 14% | 8% |
| Fat | 71% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Pecan has 36% less carbohydrates than peanut butter - pecan has 13.9g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
The carbs in pecan are made of 68% dietary fiber, 28% sugar and 3% starch, whereas the carbs in peanut butter comprise of 39% sugar, 37% dietary fiber and 23% starch.
dietary fiber
Both pecan and peanut butter are high in dietary fiber. Pecan has 20% more dietary fiber than peanut butter - pecan has 9.6g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Pecan has 53% less sugar than peanut butter - pecan has 4g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both pecan and peanut butter are high in protein. Peanut butter has 162% more protein than pecan - pecan has 9.2g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Both pecan and peanut butter are high in saturated fat. Peanut butter has 23% more saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Pecan has more Vitamin C than peanut butter - pecan has 1.1mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Pecan and peanut butter contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than pecan - pecan has 1.4mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Pecan and peanut butter contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Pecan has more thiamin, however, peanut butter contains more niacin and folate. Both peanut butter and pecan contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Peanut Butter | Pecan | |
|---|---|---|
| Thiamin | 0.106 MG | 0.66 MG |
| Riboflavin | 0.111 MG | 0.13 MG |
| Niacin | 13.696 MG | 1.167 MG |
| Pantothenic acid | 1.118 MG | 0.863 MG |
| Vitamin B6 | 0.418 MG | 0.21 MG |
| Folate | 92 UG | 22 UG |
Minerals
calcium
Both pecan and peanut butter are high in calcium. Pecan has 56% more calcium than peanut butter - pecan has 70mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Pecan is a great source of iron and it has 33% more iron than peanut butter - pecan has 2.5mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both pecan and peanut butter are high in potassium. Peanut butter has 82% more potassium than pecan - pecan has 410mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Peanut Butter | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.986 G |
| Total | 0.078 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, both peanut butter and pecan contain significant amounts of linoleic acid.
| Peanut Butter | Pecan | |
|---|---|---|
| other omega 6 | 0.64 G | 0.069 G |
| linoleic acid | 13.854 G | 20.628 G |
| Total | 14.494 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.
Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Pecan (Nuts, pecans) .
Peanut Butter 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 peanut butter contain more calories in 100 grams?Both pecan and peanut butter are high in calories. Pecan has 20% more calories than peanut butter - pecan has 691 calories in 100g and peanut butter has 589 calories.
Does pecan or peanut butter contain more calcium?
Both pecan and peanut butter are high in calcium. Pecan has 60% more calcium than peanut butter - pecan has 70mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does pecan or peanut butter contain more potassium?
Both pecan and peanut butter are high in potassium. Peanut butter has 80% more potassium than pecan - pecan has 410mg of potassium in 100 grams and peanut butter has 745mg of potassium.