Cheddar Cheese vs. Pecan
Nutrition comparison of Cheddar Cheese and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and pecan:
- Both pecan and cheddar cheese are high in calcium, calories, protein and saturated fat.
- Cheddar cheese has 3.1 times less carbohydrates than pecan.
- Cheddar cheese is an excellent source of Vitamin A.
- Pecan has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cheddar cheese contains more riboflavin and Vitamin B12.
- Pecan is a great source of iron.
- Pecan is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pecan and cheddar cheese are high in calories. Pecan has 71% more calories than cheddar cheese - pecan has 691 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is heavier in protein, lighter in fat and similar to pecan for carbs. Cheddar cheese has a macronutrient ratio of 23:4:74 and for pecan, 5:7:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Pecan | |
|---|---|---|
| Protein | 23% | 5% |
| Carbohydrates | 4% | 7% |
| Fat | 74% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Cheddar cheese has 3.1 times less carbohydrates than pecan - pecan has 13.9g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Pecan is an excellent source of dietary fiber and it has more dietary fiber than cheddar cheese - pecan has 9.6g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Pecan and cheddar cheese contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Both pecan and cheddar cheese are high in protein. Cheddar cheese has 149% more protein than pecan - pecan has 9.2g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Both pecan and cheddar cheese are high in saturated fat. Cheddar cheese has 205% more saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Pecan has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and pecan does not contain significant amounts.
Vitamins
Vitamin C
Pecan has more Vitamin C than cheddar cheese - pecan has 1.1mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has 111 times more Vitamin A than pecan - pecan has 3ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.
Vitamin D
Cheddar cheese has more Vitamin D than pecan - cheddar cheese has 24iu of Vitamin D per 100 grams and pecan does not contain significant amounts.
Vitamin E
Pecan and cheddar cheese contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Pecan and cheddar cheese contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
Pecan has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cheddar cheese contains more riboflavin and Vitamin B12. Both cheddar cheese and pecan contain significant amounts of folate.
| Cheddar Cheese | Pecan | |
|---|---|---|
| Thiamin | 0.029 MG | 0.66 MG |
| Riboflavin | 0.428 MG | 0.13 MG |
| Niacin | 0.059 MG | 1.167 MG |
| Pantothenic acid | 0.41 MG | 0.863 MG |
| Vitamin B6 | 0.066 MG | 0.21 MG |
| Folate | 27 UG | 22 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Both pecan and cheddar cheese are high in calcium. Cheddar cheese has 914% more calcium than pecan - pecan has 70mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Pecan is a great source of iron and it has 17 times more iron than cheddar cheese - pecan has 2.5mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Pecan is an excellent source of potassium and it has 439% more potassium than cheddar cheese - pecan has 410mg of potassium per 100 grams and cheddar cheese has 76mg 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,
| Cheddar Cheese | Pecan | |
|---|---|---|
| beta-carotene | 85 UG | 29 UG |
| lutein + zeaxanthin | ~ | 17 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than cheddar cheese per 100 grams, however, cheddar cheese contains more dpa than pecan per 100 grams.
| Cheddar Cheese | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.986 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than cheddar cheese per 100 grams.
| Cheddar Cheese | Pecan | |
|---|---|---|
| other omega 6 | 0.048 G | 0.069 G |
| linoleic acid | 1.171 G | 20.628 G |
| Total | 1.219 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: Cheddar Cheese (Cheese, cheddar) and Pecan (Nuts, pecans) .
Cheddar Cheese 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 cheddar cheese contain more calories in 100 grams?Both pecan and cheddar cheese are high in calories. Pecan has 70% more calories than cheddar cheese - pecan has 691 calories in 100g and cheddar cheese has 403 calories.
Does pecan or cheddar cheese contain more calcium?
Both pecan and cheddar cheese are high in calcium. Cheddar cheese has 910% more calcium than pecan - pecan has 70mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.
Does pecan or cheddar cheese contain more potassium?
Pecan is a rich source of potassium and it has 440% more potassium than cheddar cheese - pecan has 410mg of potassium in 100 grams and cheddar cheese has 76mg of potassium.