Pecan vs. Cocoa Powder

Nutrition comparison of Pecan and Cocoa Powder


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

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

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

  • Both cocoa powder and pecan are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
  • Pecan has more beta-carotene than cocoa powder, however, cocoa powder contains more lutein + zeaxanthin than pecan.
  • Pecan has more thiamin and pantothenic acid.
Detailed nutritional comparison of pecan and cocoa powder 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: Pecan (Nuts, pecans) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.


Image of Pecan src
Image of Cocoa Powder src

Calories and Carbs

calories

Both cocoa powder and pecan are high in calories. Pecan has 203% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and pecan has 691 calories.

For macronutrient ratios, pecan is lighter in protein, much lighter in carbs and much heavier in fat compared to cocoa powder per calorie. Pecan has a macronutrient ratio of 5:8:88 and for cocoa powder, 18:54:29 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pecan Cocoa Powder
Protein 5% 18%
Carbohydrates 8% 54%
Fat 88% 29%
Alcohol ~ ~

carbohydrates

Cocoa powder is high in carbohydrates and pecan has 76% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.

dietary fiber

Both cocoa powder and pecan are high in dietary fiber. Cocoa powder has 285% more dietary fiber than pecan - cocoa powder has 37g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.

sugar

Cocoa powder and pecan contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and pecan has 4g of sugar.

Protein

protein

Both cocoa powder and pecan are high in protein. Cocoa powder has 114% more protein than pecan - cocoa powder has 19.6g of protein per 100 grams and pecan has 9.2g of protein.

Fat

saturated fat

Both cocoa powder and pecan are high in saturated fat. Cocoa powder has 31% more saturated fat than pecan - cocoa powder has 8.1g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Cocoa powder and pecan contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.

Vitamin K

Cocoa powder and pecan contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.

The B Vitamins

Pecan has more thiamin and pantothenic acid. Both pecan and cocoa powder contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.

Pecan Cocoa Powder
Thiamin 0.66 MG 0.078 MG
Riboflavin 0.13 MG 0.241 MG
Niacin 1.167 MG 2.185 MG
Pantothenic acid 0.863 MG 0.254 MG
Vitamin B6 0.21 MG 0.118 MG
Folate 22 UG 32 UG

Minerals

calcium

Both cocoa powder and pecan are high in calcium. Cocoa powder has 83% more calcium than pecan - cocoa powder has 128mg of calcium per 100 grams and pecan has 70mg of calcium.

iron

Both cocoa powder and pecan are high in iron. Cocoa powder has 448% more iron than pecan - cocoa powder has 13.9mg of iron per 100 grams and pecan has 2.5mg of iron.

potassium

Both cocoa powder and pecan are high in potassium. Cocoa powder has 272% more potassium than pecan - cocoa powder has 1524mg 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 has more beta-carotene than cocoa powder per 100 grams, however, cocoa powder contains more lutein + zeaxanthin than pecan per 100 grams.

Pecan Cocoa Powder
beta-carotene 29 UG ~
lutein + zeaxanthin 17 UG 38 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, pecan has more linoleic acid than cocoa powder per 100 grams.

Pecan Cocoa Powder
other omega 6 0.069 G ~
linoleic acid 20.628 G 0.44 G
Total 20.697 G 0.44 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pecan or Cocoa Powder .

Note: The specific food items compared are: Pecan (Nuts, pecans) and Cocoa Powder (Cocoa, dry powder, unsweetened) .

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FAQ

Does cocoa powder or pecan contain more calories in 100 grams?
Both cocoa powder and pecan are high in calories. Pecan has 200% more calories than cocoa powder - cocoa powder has 228 calories in 100g and pecan has 691 calories.

Does cocoa powder or pecan have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and pecan has 80% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and pecan has 13.9g of carbohydrates.

Does cocoa powder or pecan contain more calcium?
Both cocoa powder and pecan are high in calcium. Cocoa powder has 80% more calcium than pecan - cocoa powder has 128mg of calcium in 100 grams and pecan has 70mg of calcium.

Does cocoa powder or pecan contain more iron?
Both cocoa powder and pecan are high in iron. Cocoa powder has 450% more iron than pecan - cocoa powder has 13.9mg of iron in 100 grams and pecan has 2.5mg of iron.

Does cocoa powder or pecan contain more potassium?
Both cocoa powder and pecan are high in potassium. Cocoa powder has 270% more potassium than pecan - cocoa powder has 1524mg of potassium in 100 grams and pecan has 410mg of potassium.