Almonds vs. Pecan

Nutrition comparison of Almonds and Pecan


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

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

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

  • Both pecan and almonds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Almond is an excellent source of Vitamin E.
  • Pecan has more thiamin, however, almond contains more riboflavin and niacin.
Detailed nutritional comparison of almonds 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: Almonds (Nuts, almonds) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.


Image of Almonds src
Image of Pecan src

Here's an infographic summarizing the nutritional differences between almonds and pecan. marks particularly rich nutrients.


Calories and Carbs

calories

Both pecan and almonds are high in calories. Pecan has 19% more calories than almond - pecan has 691 calories per 100 grams and almond has 579 calories.

For macronutrient ratios, almonds is heavier in protein, heavier in carbs and lighter in fat compared to pecan per calorie. Almonds has a macronutrient ratio of 14:14:73 and for pecan, 5:7:88 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almonds Pecan
Protein 14% 5%
Carbohydrates 14% 7%
Fat 73% 88%
Alcohol ~ ~

carbohydrates

Pecan has 36% less carbohydrates than almond - pecan has 13.9g of total carbs per 100 grams and almond has 21.6g of carbohydrates.

dietary fiber

Both pecan and almonds are high in dietary fiber. Almond has 30% more dietary fiber than pecan - pecan has 9.6g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.

sugar

Pecan and almonds contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and almond has 4.4g of sugar.



Protein

protein

Both pecan and almonds are high in protein. Almond has 131% more protein than pecan - pecan has 9.2g of protein per 100 grams and almond has 21.2g of protein.

Fat

saturated fat

Pecan is high in saturated fat and almond has 38% less saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and almond has 3.8g of saturated fat.

trans fat

Both almonds and pecan are low in trans fat - almond has 0.02g of trans fat per 100 grams and pecan does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Almond is an excellent source of Vitamin E and it has 17 times more Vitamin E than pecan - pecan has 1.4mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Almonds Pecan
Thiamin 0.205 MG 0.66 MG
Riboflavin 1.138 MG 0.13 MG
Niacin 3.618 MG 1.167 MG
Pantothenic acid 0.471 MG 0.863 MG
Vitamin B6 0.137 MG 0.21 MG
Folate 44 UG 22 UG

Minerals

calcium

Both pecan and almonds are high in calcium. Almond has 284% more calcium than pecan - pecan has 70mg of calcium per 100 grams and almond has 269mg of calcium.

iron

Both pecan and almonds are high in iron. Almond has 47% more iron than pecan - pecan has 2.5mg of iron per 100 grams and almond has 3.7mg of iron.

potassium

Both pecan and almonds are high in potassium. Almond has 79% more potassium than pecan - pecan has 410mg of potassium per 100 grams and almond has 733mg 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 almonds and pecan contain small amounts of lutein + zeaxanthin.

Almonds 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 per 100 grams.

Almonds Pecan
alpha linoleic acid 0.003 G 0.986 G
Total 0.003 G 0.986 G

omega 6s

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

Almonds Pecan
other omega 6 0.007 G 0.069 G
linoleic acid 12.324 G 20.628 G
Total 12.331 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: Almonds (Nuts, almonds) and Pecan (Nuts, pecans) .

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