Oats vs. Pecan

Nutrition comparison of Oats and Pecan


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

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

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

  • Both oats and pecan are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Oat has more folate.
Detailed nutritional comparison of oats 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Pecan src

Calories and Carbs

calories

Both oats and pecan are high in calories. Pecan has 78% more calories than oat - oat has 389 calories per 100 grams and pecan has 691 calories.

For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to pecan per calorie. Oats has a macronutrient ratio of 17:67:16 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Pecan
Protein 17% 5%
Carbohydrates 67% 8%
Fat 16% 88%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and pecan has 79% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.

dietary fiber

Both oats and pecan are high in dietary fiber. Oat has a little more dietary fiber (10%) than pecan by weight - oat has 10.6g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.

sugar

Oat has less sugar than pecan - pecan has 4g of sugar per 100 grams and oat does not contain significant amounts.



Protein

protein

Both oats and pecan are high in protein. Oat has 84% more protein than pecan - oat has 16.9g of protein per 100 grams and pecan has 9.2g of protein.

Fat

saturated fat

Pecan is high in saturated fat and oat has 80% less saturated fat than pecan - oat has 1.2g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Pecan has more Vitamin E than oat - pecan has 1.4mg of Vitamin E per 100 grams and oat does not contain significant amounts.

Vitamin K

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

The B Vitamins

Oat has more folate. Both oats and pecan contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.

Oats Pecan
Thiamin 0.763 MG 0.66 MG
Riboflavin 0.139 MG 0.13 MG
Niacin 0.961 MG 1.167 MG
Pantothenic acid 1.349 MG 0.863 MG
Vitamin B6 0.119 MG 0.21 MG
Folate 56 UG 22 UG

Minerals

calcium

Both oats and pecan are high in calcium. Pecan has 30% more calcium than oat - oat has 54mg of calcium per 100 grams and pecan has 70mg of calcium.

iron

Both oats and pecan are high in iron. Oat has 87% more iron than pecan - oat has 4.7mg of iron per 100 grams and pecan has 2.5mg of iron.

potassium

Both oats and pecan are high in potassium. Oat has a little more potassium (5%) than pecan by weight - oat has 429mg of potassium per 100 grams and pecan has 410mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Oats Pecan
alpha linoleic acid 0.111 G 0.986 G
Total 0.111 G 0.986 G

omega 6s

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

Oats Pecan
linoleic acid 2.424 G 20.628 G
other omega 6 ~ 0.069 G
Total 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Pecan (Nuts, pecans) .

Oats g

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