Whole Milk vs. Pecan

Nutrition comparison of Whole Milk and Pecan


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

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

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

  • Both pecan and whole milk are high in calcium.
  • Pecan has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, whole milk contains more Vitamin B12.
  • Pecan is a great source of iron and protein.
  • Pecan is an excellent source of dietary fiber and potassium.
  • Whole milk has 65% less carbohydrates than pecan.
  • Whole milk has signficantly more Vitamin D than pecan.
Detailed nutritional comparison of whole milk 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.


Image of Whole Milk src
Image of Pecan src

Calories and Carbs

calories

Pecan is high in calories and whole milk has 91% less calories than pecan - pecan has 691 calories per 100 grams and whole milk has 61 calories.

For macronutrient ratios, whole milk is heavier in protein, much heavier in carbs and much lighter in fat compared to pecan per calorie. Whole milk has a macronutrient ratio of 21:31:48 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Milk Pecan
Protein 21% 5%
Carbohydrates 31% 8%
Fat 48% 88%
Alcohol ~ ~

carbohydrates

Whole milk has 65% less carbohydrates than pecan - pecan has 13.9g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.

The carbs in pecan are made of 68% dietary fiber, 28% sugar and 3% starch, whereas the carbs in whole milk comprise of 100% sugar.

dietary fiber

Pecan is an excellent source of dietary fiber and it has more dietary fiber than whole milk - pecan has 9.6g of dietary fiber per 100 grams and whole milk does not contain significant amounts.

sugar

Pecan and whole milk contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and whole milk has 5.1g of sugar.

Protein

protein

Pecan is a great source of protein and it has 191% more protein than whole milk - pecan has 9.2g of protein per 100 grams and whole milk has 3.2g of protein.

Fat

saturated fat

Pecan is high in saturated fat and whole milk has 70% less saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.

cholesterol

Pecan has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and pecan does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

Whole milk has 14 times more Vitamin A than pecan - pecan has 3ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.

Vitamin D

Whole milk has signficantly more Vitamin D than pecan - whole milk has 51iu of Vitamin D per 100 grams and pecan does not contain significant amounts.

Vitamin E

Pecan and whole milk contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.

Vitamin K

Pecan and whole milk contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.

The B Vitamins

Pecan has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, whole milk contains more Vitamin B12. Both whole milk and pecan contain significant amounts of riboflavin.

Whole Milk Pecan
Thiamin 0.046 MG 0.66 MG
Riboflavin 0.169 MG 0.13 MG
Niacin 0.089 MG 1.167 MG
Pantothenic acid 0.373 MG 0.863 MG
Vitamin B6 0.036 MG 0.21 MG
Folate 5 UG 22 UG
Vitamin B12 0.45 UG ~

Minerals

calcium

Both pecan and whole milk are high in calcium. Whole milk has 61% more calcium than pecan - pecan has 70mg of calcium per 100 grams and whole milk has 113mg of calcium.

iron

Pecan is a great source of iron and it has 83 times more iron than whole milk - pecan has 2.5mg of iron per 100 grams and whole milk has 0.03mg of iron.

potassium

Pecan is an excellent source of potassium and it has 211% more potassium than whole milk - pecan has 410mg of potassium per 100 grams and whole milk has 132mg 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,

Whole Milk Pecan
beta-carotene 7 UG 29 UG
lutein + zeaxanthin ~ 17 UG

Omega-3 and Omega-6

omega 3s

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

Whole Milk Pecan
alpha linoleic acid 0.075 G 0.986 G
Total 0.075 G 0.986 G

omega 6s

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

Whole Milk Pecan
linoleic acid 0.12 G 20.628 G
other omega 6 ~ 0.069 G
Total 0.12 G 20.697 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 Whole Milk or Pecan .

Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Pecan (Nuts, pecans) .

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FAQ

Does pecan or whole milk contain more calories in 100 grams?
Pecan is high in calories and whole milk has 90% less calories than pecan - pecan has 691 calories in 100g and whole milk has 61 calories.

Does pecan or whole milk have more carbohydrates?
By weight, whole milk has 70% fewer carbohydrates than pecan - pecan has 13.9g of carbs for 100g and whole milk has 4.8g of carbohydrates. the carbs in pecan are made of 70% dietary fiber, 30% sugar and 0% starch, whereas the carbs in whole milk comprise of 100% sugar.

Does pecan or whole milk contain more calcium?
Both pecan and whole milk are high in calcium. Whole milk has 60% more calcium than pecan - pecan has 70mg of calcium in 100 grams and whole milk has 113mg of calcium.

Does pecan or whole milk contain more potassium?
Pecan is a rich source of potassium and it has 210% more potassium than whole milk - pecan has 410mg of potassium in 100 grams and whole milk has 132mg of potassium.