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.
Detailed nutritional comparison of pecan and pine nut 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 Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.


Image of Pecan src
Image of Pine Nut src

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 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 Pine Nut .

Note: The specific food items compared are: Pecan (Nuts, pecans) and Pine Nut (Nuts, pine nuts, dried) .

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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.