Salmon vs. Pecan
Nutrition comparison of Salmon and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and pecan:
- Both pecan and salmon are high in calories, potassium and protein.
- Pecan has more thiamin and folate, however, salmon contains more niacin, Vitamin B6 and Vitamin B12.
- Pecan is a great source of iron.
- Pecan is an excellent source of calcium and dietary fiber.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pecan and salmon are high in calories. Pecan has 444% more calories than salmon - pecan has 691 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, lighter in carbs and much lighter in fat compared to pecan per calorie. Salmon has a macronutrient ratio of 67:0:33 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Pecan | |
|---|---|---|
| Protein | 67% | 5% |
| Carbohydrates | ~ | 8% |
| Fat | 33% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than pecan - pecan has 13.9g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Pecan is an excellent source of dietary fiber and it has more dietary fiber than salmon - pecan has 9.6g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than pecan - pecan has 4g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both pecan and salmon are high in protein. Salmon has 124% more protein than pecan - pecan has 9.2g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Pecan is high in saturated fat and salmon has 87% less saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and pecan are low in trans fat - salmon has 0.03g of trans fat per 100 grams and pecan does not contain significant amounts.
cholesterol
Pecan has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and pecan does not contain significant amounts.
Vitamins
Vitamin C
Pecan has more Vitamin C than salmon - pecan has 1.1mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has 10 times more Vitamin A than pecan - pecan has 3ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than pecan - salmon has 435iu of Vitamin D per 100 grams and pecan does not contain significant amounts.
Vitamin E
Pecan and salmon contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Pecan and salmon contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Pecan has more thiamin and folate, however, salmon contains more niacin, Vitamin B6 and Vitamin B12. Both salmon and pecan contain significant amounts of riboflavin and pantothenic acid.
| Salmon | Pecan | |
|---|---|---|
| Thiamin | 0.08 MG | 0.66 MG |
| Riboflavin | 0.105 MG | 0.13 MG |
| Niacin | 7.995 MG | 1.167 MG |
| Pantothenic acid | 1.03 MG | 0.863 MG |
| Vitamin B6 | 0.611 MG | 0.21 MG |
| Folate | 4 UG | 22 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Pecan is an excellent source of calcium and it has 900% more calcium than salmon - pecan has 70mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Pecan is a great source of iron and it has 566% more iron than salmon - pecan has 2.5mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both pecan and salmon are high in potassium. Pecan has 12% more potassium than salmon - pecan has 410mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than pecan per 100 grams.
| Salmon | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.986 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than salmon per 100 grams.
| Salmon | Pecan | |
|---|---|---|
| other omega 6 | 0.006 G | 0.069 G |
| linoleic acid | 0.081 G | 20.628 G |
| Total | 0.087 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.
Salmon 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 salmon contain more calories in 100 grams?Both pecan and salmon are high in calories. Pecan has 440% more calories than salmon - pecan has 691 calories in 100g and salmon has 127 calories.
Is pecan or salmon better for protein?
Both pecan and salmon are high in protein. Salmon has 120% more protein than pecan - pecan has 9.2g of protein per 100 grams and salmon has 20.5g of protein.
Does pecan or salmon contain more calcium?
Pecan is a rich source of calcium and it has 900% more calcium than salmon - pecan has 70mg of calcium in 100 grams and salmon has 7mg of calcium.
Does pecan or salmon contain more potassium?
Both pecan and salmon are high in potassium. Pecan has 10% more potassium than salmon - pecan has 410mg of potassium in 100 grams and salmon has 366mg of potassium.