Pecan vs. Pine Nut
Nutrition comparison of Pecan and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pecan
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pecan and pine nut:
- Both pecan and pine nut are high in calories, dietary fiber, iron, potassium and protein.
- Pecan is an excellent source of calcium.
- Pine nut has more niacin, however, pecan contains more pantothenic acid and Vitamin B6.
- Pine nut is a great source of Vitamin E.
USDA sources for nutritional information: Pecan (Nuts, pecans) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pecan and pine nut are high in calories. Pecan is very similar to pine nut for calories - pecan has 691 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, pecan is similar to pine nut for protein, carbs and fat. Pecan has a macronutrient ratio of 5:8:88 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pecan | Pine Nut | |
|---|---|---|
| Protein | 5% | 8% |
| Carbohydrates | 8% | 7% |
| Fat | 88% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Pecan and pine nut contain similar amounts of carbs - pecan has 13.9g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both pecan and pine nut are high in dietary fiber. Pecan has 159% more dietary fiber than pine nut - pecan has 9.6g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Pecan and pine nut contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and pine nut has 3.6g of sugar.
Protein
protein
Both pecan and pine nut are high in protein. Pine nut has 49% more protein than pecan - pecan has 9.2g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Pecan is high in saturated fat and pine nut has 21% less saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Pecan and pine nut contain similar amounts of Vitamin C - pecan has 1.1mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Pecan and pine nut contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and pine nut has 1ug of Vitamin A.
Vitamin E
Pine nut is a great source of Vitamin E and it has 566% more Vitamin E than pecan - pecan has 1.4mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has 14 times more Vitamin K than pecan - pecan has 3.5ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Pine nut has more niacin, however, pecan contains more pantothenic acid and Vitamin B6. Both pecan and pine nut contain significant amounts of thiamin, riboflavin and folate.
| Pecan | Pine Nut | |
|---|---|---|
| Thiamin | 0.66 MG | 0.364 MG |
| Riboflavin | 0.13 MG | 0.227 MG |
| Niacin | 1.167 MG | 4.387 MG |
| Pantothenic acid | 0.863 MG | 0.313 MG |
| Vitamin B6 | 0.21 MG | 0.094 MG |
| Folate | 22 UG | 34 UG |
Minerals
calcium
Pecan is an excellent source of calcium and it has 338% more calcium than pine nut - pecan has 70mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Both pecan and pine nut are high in iron. Pine nut has 119% more iron than pecan - pecan has 2.5mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both pecan and pine nut are high in potassium. Pine nut has 46% more potassium than pecan - pecan has 410mg of potassium per 100 grams and pine nut has 597mg 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 pecan and pine nut contain significant amounts of beta-carotene.
| Pecan | Pine Nut | |
|---|---|---|
| beta-carotene | 29 UG | 17 UG |
| lutein + zeaxanthin | 17 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than pine nut per 100 grams.
| Pecan | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.986 G | 0.164 G |
| Total | 0.986 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, both pecan and pine nut contain significant amounts of linoleic acid.
| Pecan | Pine Nut | |
|---|---|---|
| other omega 6 | ~ | 0.052 G |
| linoleic acid | 20.628 G | 33.15 G |
| Total | 20.628 G | 33.202 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.
Pecan g
()
|
Daily Values (%) |
Pine Nut 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 pine nut contain more calories in 100 grams?Both pecan and pine nut are high in calories. Pecan is quite similar to pine nut for calories - pecan has 691 calories in 100g and pine nut has 673 calories.
Does pecan or pine nut contain more calcium?
Pecan is a rich source of calcium and it has 340% more calcium than pine nut - pecan has 70mg of calcium in 100 grams and pine nut has 16mg of calcium.
Does pecan or pine nut contain more iron?
Both pecan and pine nut are high in iron. Pine nut has 120% more iron than pecan - pecan has 2.5mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does pecan or pine nut contain more potassium?
Both pecan and pine nut are high in potassium. Pine nut has 50% more potassium than pecan - pecan has 410mg of potassium in 100 grams and pine nut has 597mg of potassium.