Pecan vs. Russet Potato
Nutrition comparison of Pecan and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pecan
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pecan and russet potato:
- Both russet potato and pecan are high in potassium.
- Pecan has more thiamin, riboflavin and pantothenic acid.
- Pecan is a great source of iron and protein.
- Pecan is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Pecan (Nuts, pecans) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pecan is high in calories and russet potato has 89% less calories than pecan - russet potato has 79 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, pecan is lighter in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Pecan has a macronutrient ratio of 5:8:88 and for russet potato, 10:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pecan | Russet Potato | |
|---|---|---|
| Protein | 5% | 10% |
| Carbohydrates | 8% | 89% |
| Fat | 88% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato and pecan contain similar amounts of carbs - russet potato has 18.1g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in pecan comprise of 68% dietary fiber, 28% sugar and 3% starch.
dietary fiber
Pecan is an excellent source of dietary fiber and it has 638% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Russet potato and pecan contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and pecan has 4g of sugar.
Protein
protein
Pecan is a great source of protein and it has 329% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Pecan is high in saturated fat and russet potato has 100% less saturated fat than pecan - russet potato has 0.03g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Russet potato has 418% more Vitamin C than pecan - russet potato has 5.7mg of Vitamin C per 100 grams and pecan has 1.1mg of Vitamin C.
Vitamin A
Pecan and russet potato contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and pecan contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
Russet potato and pecan contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.
The B Vitamins
Pecan has more thiamin, riboflavin and pantothenic acid. Both pecan and russet potato contain significant amounts of niacin, Vitamin B6 and folate.
| Pecan | Russet Potato | |
|---|---|---|
| Thiamin | 0.66 MG | 0.082 MG |
| Riboflavin | 0.13 MG | 0.033 MG |
| Niacin | 1.167 MG | 1.035 MG |
| Pantothenic acid | 0.863 MG | 0.301 MG |
| Vitamin B6 | 0.21 MG | 0.345 MG |
| Folate | 22 UG | 14 UG |
Minerals
calcium
Pecan is an excellent source of calcium and it has 438% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Pecan is a great source of iron and it has 194% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both russet potato and pecan are high in potassium. Russet potato is very similar to pecan for potassium - russet potato has 417mg 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 pecan and russet potato contain small amounts of lutein + zeaxanthin.
| Pecan | Russet Potato | |
|---|---|---|
| beta-carotene | 29 UG | ~ |
| lutein + zeaxanthin | 17 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Pecan | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.986 G | 0.01 G |
| Total | 0.986 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than russet potato per 100 grams.
| Pecan | Russet Potato | |
|---|---|---|
| other omega 6 | 0.069 G | ~ |
| linoleic acid | 20.628 G | 0.032 G |
| Total | 20.697 G | 0.032 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Pecan or Russet Potato .
Note: The specific food items compared are: Pecan (Nuts, pecans) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Pecan g
()
|
Daily Values (%) |
Russet Potato g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does russet potato or pecan contain more calories in 100 grams?Pecan is high in calories and russet potato has 90% less calories than pecan - russet potato has 79 calories in 100g and pecan has 691 calories.
Does russet potato or pecan have more carbohydrates?
By weight, russet potato and pecan contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and pecan has 13.9g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in pecan comprise of 70% dietary fiber, 30% sugar and 0% starch.
Does russet potato or pecan contain more calcium?
Pecan is a rich source of calcium and it has 440% more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and pecan has 70mg of calcium.
Does russet potato or pecan contain more potassium?
Both russet potato and pecan are high in potassium. Russet potato is very similar to pecan for potassium - russet potato has 417mg of potassium in 100 grams and pecan has 410mg of potassium.