Peanuts vs. Pecan
Nutrition comparison of Peanuts and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and pecan:
- Both pecan and peanuts are high in calcium, calories, dietary fiber, potassium, protein and saturated fat.
- Pecan has more thiamin, however, peanut contains more niacin, Vitamin B6 and folate.
- Pecan is a great source of iron.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pecan and peanuts are high in calories. Pecan has 18% more calories than peanut - pecan has 691 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is heavier in protein, heavier in carbs and lighter in fat compared to pecan per calorie. Peanuts has a macronutrient ratio of 16:13:71 and for pecan, 5:7:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Pecan | |
|---|---|---|
| Protein | 16% | 5% |
| Carbohydrates | 13% | 7% |
| Fat | 71% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Pecan has 35% less carbohydrates than peanut - pecan has 13.9g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both pecan and peanuts are high in dietary fiber. Pecan has 14% more dietary fiber than peanut - pecan has 9.6g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Pecan and peanuts contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Both pecan and peanuts are high in protein. Peanut has 166% more protein than pecan - pecan has 9.2g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Both pecan and peanuts are high in saturated fat. Peanut has 25% more saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and pecan are low in trans fat - peanut has 0.03g of trans fat per 100 grams and pecan does not contain significant amounts.
Vitamins
Vitamin C
Pecan has more Vitamin C than peanut - pecan has 1.1mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Pecan and peanuts contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 252% more Vitamin E than pecan - pecan has 1.4mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Pecan and peanuts contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Pecan has more thiamin, however, peanut contains more niacin, Vitamin B6 and folate. Both peanuts and pecan contain significant amounts of riboflavin and pantothenic acid.
| Peanuts | Pecan | |
|---|---|---|
| Thiamin | 0.152 MG | 0.66 MG |
| Riboflavin | 0.197 MG | 0.13 MG |
| Niacin | 14.355 MG | 1.167 MG |
| Pantothenic acid | 1.011 MG | 0.863 MG |
| Vitamin B6 | 0.466 MG | 0.21 MG |
| Folate | 97 UG | 22 UG |
Minerals
calcium
Both pecan and peanuts are high in calcium. Pecan has 21% more calcium than peanut - pecan has 70mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Pecan is a great source of iron and it has 60% more iron than peanut - pecan has 2.5mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both pecan and peanuts are high in potassium. Peanut has 55% more potassium than pecan - pecan has 410mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.986 G |
| Total | 0.026 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than peanut per 100 grams.
| Peanuts | Pecan | |
|---|---|---|
| other omega 6 | 0.575 G | 0.069 G |
| linoleic acid | 9.715 G | 20.628 G |
| Total | 10.29 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.
Peanuts 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 peanuts contain more calories in 100 grams?Both pecan and peanuts are high in calories. Pecan has 20% more calories than peanut - pecan has 691 calories in 100g and peanut has 587 calories.
Does pecan or peanuts contain more calcium?
Both pecan and peanuts are high in calcium. Pecan has 20% more calcium than peanut - pecan has 70mg of calcium in 100 grams and peanut has 58mg of calcium.
Does pecan or peanuts contain more potassium?
Both pecan and peanuts are high in potassium. Peanut has 60% more potassium than pecan - pecan has 410mg of potassium in 100 grams and peanut has 634mg of potassium.