Almond Butter vs. Pecan

Nutrition comparison of Almond Butter and Pecan


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of almond butter versus pecan (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in almond butter and pecan:

  • Both almond butter and pecan are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
  • Almond butter is an excellent source of Vitamin E.
  • Pecan has more thiamin and pantothenic acid, however, almond butter contains more riboflavin, niacin and folate.
Detailed nutritional comparison of almond butter and pecan is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.


Image of Almond Butter src
Image of Pecan src

Calories and Carbs

calories

Both almond butter and pecan are high in calories. Pecan has 13% more calories than almond butter - almond butter has 614 calories per 100 grams and pecan has 691 calories.

For macronutrient ratios, almond butter is heavier in protein, lighter in fat and similar to pecan for carbs. Almond butter has a macronutrient ratio of 13:11:76 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almond Butter Pecan
Protein 13% 5%
Carbohydrates 11% 8%
Fat 76% 88%
Alcohol ~ ~

carbohydrates

Almond butter and pecan contain similar amounts of carbs - almond butter has 18.8g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.

dietary fiber

Both almond butter and pecan are high in dietary fiber. Almond butter has a little more dietary fiber (7%) than pecan by weight - almond butter has 10.3g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.

sugar

Almond butter and pecan contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and pecan has 4g of sugar.

Protein

protein

Both almond butter and pecan are high in protein. Almond butter has 129% more protein than pecan - almond butter has 21g of protein per 100 grams and pecan has 9.2g of protein.

Fat

saturated fat

Both almond butter and pecan are high in saturated fat. Almond butter has a little more saturated fat (6%) than pecan by weight - almond butter has 6.6g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.

Vitamins

Vitamin C

Pecan has more Vitamin C than almond butter - pecan has 1.1mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.

Vitamin A

Pecan and almond butter contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.

Vitamin E

Almond butter is an excellent source of Vitamin E and it has 16 times more Vitamin E than pecan - almond butter has 24.2mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.

Vitamin K

Pecan and almond butter contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.

The B Vitamins

Pecan has more thiamin and pantothenic acid, however, almond butter contains more riboflavin, niacin and folate. Both almond butter and pecan contain significant amounts of Vitamin B6.

Almond Butter Pecan
Thiamin 0.041 MG 0.66 MG
Riboflavin 0.939 MG 0.13 MG
Niacin 3.155 MG 1.167 MG
Pantothenic acid 0.318 MG 0.863 MG
Vitamin B6 0.103 MG 0.21 MG
Folate 53 UG 22 UG

Minerals

calcium

Both almond butter and pecan are high in calcium. Almond butter has 396% more calcium than pecan - almond butter has 347mg of calcium per 100 grams and pecan has 70mg of calcium.

iron

Both almond butter and pecan are high in iron. Almond butter has 38% more iron than pecan - almond butter has 3.5mg of iron per 100 grams and pecan has 2.5mg of iron.

potassium

Both almond butter and pecan are high in potassium. Almond butter has 82% more potassium than pecan - almond butter has 748mg 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 almond butter and pecan contain small amounts of lutein + zeaxanthin.

Almond Butter Pecan
beta-carotene 1 UG 29 UG
lutein + zeaxanthin 1 UG 17 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than almond butter per 100 grams.

Almond Butter Pecan
alpha linoleic acid 0.007 G 0.986 G
Total 0.007 G 0.986 G

omega 6s

Comparing omega-6 fatty acids, both almond butter and pecan contain significant amounts of linoleic acid.

Almond Butter Pecan
other omega 6 0.011 G 0.069 G
linoleic acid 13.605 G 20.628 G
Total 13.616 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: Almond Butter (Nuts, almond butter, plain, with salt added) and Pecan (Nuts, pecans) .

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FAQ

Does almond butter or pecan contain more calories in 100 grams?
Both almond butter and pecan are high in calories. Pecan has 10% more calories than almond butter - almond butter has 614 calories in 100g and pecan has 691 calories.

Does almond butter or pecan contain more calcium?
Both almond butter and pecan are high in calcium. Almond butter has 400% more calcium than pecan - almond butter has 347mg of calcium in 100 grams and pecan has 70mg of calcium.

Does almond butter or pecan contain more iron?
Both almond butter and pecan are high in iron. Almond butter has 40% more iron than pecan - almond butter has 3.5mg of iron in 100 grams and pecan has 2.5mg of iron.

Does almond butter or pecan contain more potassium?
Both almond butter and pecan are high in potassium. Almond butter has 80% more potassium than pecan - almond butter has 748mg of potassium in 100 grams and pecan has 410mg of potassium.

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