Pecan vs. Spinach
Nutrition comparison of Pecan and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pecan
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pecan and spinach:
- Both spinach and pecan are high in calcium, dietary fiber, iron and potassium.
- Pecan has more thiamin and pantothenic acid, however, spinach contains more folate.
- Pecan is a great source of protein.
- Spinach has 74% less carbohydrates than pecan.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Pecan (Nuts, pecans) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pecan is high in calories and spinach has 97% less calories than pecan - spinach has 23 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, pecan is much lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Pecan has a macronutrient ratio of 5:8:88 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pecan | Spinach | |
|---|---|---|
| Protein | 5% | 40% |
| Carbohydrates | 8% | 49% |
| Fat | 88% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 74% less carbohydrates than pecan - spinach has 3.6g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
dietary fiber
Both spinach and pecan are high in dietary fiber. Pecan has 336% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Spinach and pecan contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and pecan has 4g of sugar.
Protein
protein
Pecan is a great source of protein and it has 221% more protein than spinach - spinach has 2.9g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Pecan is high in saturated fat and spinach has 99% less saturated fat than pecan - spinach has 0.06g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 24 times more Vitamin C than pecan - spinach has 28.1mg of Vitamin C per 100 grams and pecan has 1.1mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 155 times more Vitamin A than pecan - spinach has 469ug of Vitamin A per 100 grams and pecan has 3ug of Vitamin A.
Vitamin E
Spinach and pecan contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 136 times more Vitamin K than pecan - spinach has 482.9ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.
The B Vitamins
Pecan has more thiamin and pantothenic acid, however, spinach contains more folate. Both pecan and spinach contain significant amounts of riboflavin, niacin and Vitamin B6.
| Pecan | Spinach | |
|---|---|---|
| Thiamin | 0.66 MG | 0.078 MG |
| Riboflavin | 0.13 MG | 0.189 MG |
| Niacin | 1.167 MG | 0.724 MG |
| Pantothenic acid | 0.863 MG | 0.065 MG |
| Vitamin B6 | 0.21 MG | 0.195 MG |
| Folate | 22 UG | 194 UG |
Minerals
calcium
Both spinach and pecan are high in calcium. Spinach has 41% more calcium than pecan - spinach has 99mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Both spinach and pecan are high in iron. Spinach has a little more iron (7%) than pecan by weight - spinach has 2.7mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both spinach and pecan are high in potassium. Spinach has 36% more potassium than pecan - spinach has 558mg 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,
| Pecan | Spinach | |
|---|---|---|
| beta-carotene | 29 UG | 5626 UG |
| lutein + zeaxanthin | 17 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than spinach per 100 grams.
| Pecan | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.986 G | 0.138 G |
| Total | 0.986 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than spinach per 100 grams.
| Pecan | Spinach | |
|---|---|---|
| other omega 6 | 0.069 G | ~ |
| linoleic acid | 20.628 G | 0.026 G |
| Total | 20.697 G | 0.026 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.
Pecan g
()
|
Daily Values (%) |
Spinach 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 spinach or pecan contain more calories in 100 grams?Pecan is high in calories and spinach has 100% less calories than pecan - spinach has 23 calories in 100g and pecan has 691 calories.
Is spinach or pecan better for protein?
Pecan is a great source of protein and it has 220% more protein than spinach - spinach has 2.9g of protein per 100 grams and pecan has 9.2g of protein.
Does spinach or pecan have more carbohydrates?
By weight, spinach has 70% fewer carbohydrates than pecan - spinach has 3.6g of carbs for 100g and pecan has 13.9g of carbohydrates.
Does spinach or pecan contain more calcium?
Both spinach and pecan are high in calcium. Spinach has 40% more calcium than pecan - spinach has 99mg of calcium in 100 grams and pecan has 70mg of calcium.
Does spinach or pecan contain more iron?
Both spinach and pecan are high in iron. Spinach has a little more iron ( 10%) than pecan by weight - spinach has 2.7mg of iron in 100 grams and pecan has 2.5mg of iron.
Does spinach or pecan contain more potassium?
Both spinach and pecan are high in potassium. Spinach has 40% more potassium than pecan - spinach has 558mg of potassium in 100 grams and pecan has 410mg of potassium.