Pecan vs. Chicken Breast
Nutrition comparison of Pecan and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pecan
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pecan and chicken breast:
- Both pecan and chicken breast are high in calories, potassium and protein.
- Pecan has more thiamin and folate, however, chicken breast 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.
USDA sources for nutritional information: Pecan (Nuts, pecans) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pecan and chicken breast are high in calories. Pecan has 319% more calories than chicken breast - pecan has 691 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, pecan is much lighter in protein, heavier in carbs and much heavier in fat compared to chicken breast per calorie. Pecan has a macronutrient ratio of 5:8:88 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pecan | Chicken Breast | |
|---|---|---|
| Protein | 5% | 79% |
| Carbohydrates | 8% | ~ |
| Fat | 88% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has less carbohydrates than pecan - pecan has 13.9g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Pecan is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - pecan has 9.6g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than pecan - pecan has 4g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both pecan and chicken breast are high in protein. Chicken breast has 238% more protein than pecan - pecan has 9.2g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Pecan is high in saturated fat and chicken breast has 84% less saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Pecan has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and pecan does not contain significant amounts.
Vitamins
Vitamin C
Pecan has more Vitamin C than chicken breast - pecan has 1.1mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Pecan and chicken breast contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than pecan - chicken breast has 5iu of Vitamin D per 100 grams and pecan does not contain significant amounts.
Vitamin E
Pecan and chicken breast contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Pecan and chicken breast contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Pecan has more thiamin and folate, however, chicken breast contains more niacin, Vitamin B6 and Vitamin B12. Both pecan and chicken breast contain significant amounts of riboflavin and pantothenic acid.
| Pecan | Chicken Breast | |
|---|---|---|
| Thiamin | 0.66 MG | 0.07 MG |
| Riboflavin | 0.13 MG | 0.114 MG |
| Niacin | 1.167 MG | 13.712 MG |
| Pantothenic acid | 0.863 MG | 0.965 MG |
| Vitamin B6 | 0.21 MG | 0.6 MG |
| Folate | 22 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Pecan is an excellent source of calcium and it has 367% more calcium than chicken breast - pecan has 70mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Pecan is a great source of iron and it has 143% more iron than chicken breast - pecan has 2.5mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both pecan and chicken breast are high in potassium. Pecan has 60% more potassium than chicken breast - pecan has 410mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than pecan per 100 grams.
| Pecan | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.986 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.986 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than chicken breast per 100 grams.
| Pecan | Chicken Breast | |
|---|---|---|
| other omega 6 | ~ | 0.06 G |
| linoleic acid | 20.628 G | 0.59 G |
| Total | 20.628 G | 0.65 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: Pecan (Nuts, pecans) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Pecan g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Both pecan and chicken breast are high in calories. Pecan has 320% more calories than chicken breast - pecan has 691 calories in 100g and chicken breast has 165 calories.
Is pecan or chicken breast better for protein?
Both pecan and chicken breast are high in protein. Chicken breast has 240% more protein than pecan - pecan has 9.2g of protein per 100 grams and chicken breast has 31g of protein.
Does pecan or chicken breast contain more calcium?
Pecan is a rich source of calcium and it has 370% more calcium than chicken breast - pecan has 70mg of calcium in 100 grams and chicken breast has 15mg of calcium.
Does pecan or chicken breast contain more potassium?
Both pecan and chicken breast are high in potassium. Pecan has 60% more potassium than chicken breast - pecan has 410mg of potassium in 100 grams and chicken breast has 256mg of potassium.