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  6. Hazelnut vs. Pecan

Hazelnut vs. Pecan — In-Depth Nutrition Comparison

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Important differences between Hazelnut and Pecan

  • Hazelnut has more Vitamin E , Manganese, Copper, Vitamin B6, Iron, Folate, Magnesium, and Vitamin K, however, Pecan is richer in Zinc.
  • Hazelnut's daily need coverage for Vitamin E is 91% more.
  • Hazelnut contains 5 times more Folate than Pecan. Hazelnut contains 113µg of Folate, while Pecan contains 22µg.
  • Hazelnut contains less Saturated Fat.

The food varieties used in the comparison are Nuts, hazelnuts or filberts and Nuts, pecans.

Infographic

Hazelnut vs Pecan infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Hazelnut
Hazelnut
7
:
2
Pecan
Pecan
Contains more Calcium +62.9%
Contains more Iron +85.8%
Contains more Magnesium +34.7%
Contains more Potassium +65.9%
Contains more Copper +43.8%
Contains more Manganese +37.2%
Contains more Zinc +84.9%
Contains more Selenium +58.3%
Equal in Phosphorus - 277
Hazelnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Pecan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Contains more Calcium +62.9%
Contains more Iron +85.8%
Contains more Magnesium +34.7%
Contains more Potassium +65.9%
Contains more Copper +43.8%
Contains more Manganese +37.2%
Contains more Zinc +84.9%
Contains more Selenium +58.3%
Equal in Phosphorus - 277

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Hazelnut
Hazelnut
7
:
3
Pecan
Pecan
Contains more Vitamin E +973.6%
Contains more Vitamin C +472.7%
Contains more Vitamin B3 +54.2%
Contains more Vitamin B6 +168.1%
Contains more Folate +413.6%
Contains more Vitamin K +305.7%
Contains more Vitamin A +180%
Contains more Vitamin B2 +15%
Equal in Vitamin B1 - 0.66
Equal in Vitamin B5 - 0.863
Hazelnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
Pecan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 9%
Contains more Vitamin E +973.6%
Contains more Vitamin C +472.7%
Contains more Vitamin B3 +54.2%
Contains more Vitamin B6 +168.1%
Contains more Folate +413.6%
Contains more Vitamin K +305.7%
Contains more Vitamin A +180%
Contains more Vitamin B2 +15%
Equal in Vitamin B1 - 0.66
Equal in Vitamin B5 - 0.863

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hazelnut
Hazelnut
4
:
1
Pecan
Pecan
Contains more Protein +63%
Contains more Carbs +20.5%
Contains more Water +50.9%
Contains more Other +54.7%
Contains more Fats +18.5%
Hazelnut
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Pecan
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more Protein +63%
Contains more Carbs +20.5%
Contains more Water +50.9%
Contains more Other +54.7%
Contains more Fats +18.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hazelnut
Hazelnut
2
:
1
Pecan
Pecan
Contains less Saturated Fat -27.8%
Contains more Monounsaturated Fat +11.9%
Contains more Polyunsaturated fat +172.9%
Hazelnut
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Pecan
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Contains less Saturated Fat -27.8%
Contains more Monounsaturated Fat +11.9%
Contains more Polyunsaturated fat +172.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Hazelnut
Hazelnut
4
:
0
Pecan
Pecan
Contains more Glucose +75%
Contains more Fructose +75%
Equal in Starch - 0.46
Equal in Sucrose - 3.9
Hazelnut
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pecan
10% 88%
Starch: 0.46 g
Sucrose: 3.9 g
Glucose: 0.04 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +75%
Contains more Fructose +75%
Equal in Starch - 0.46
Equal in Sucrose - 3.9

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hazelnut Pecan
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hazelnut Pecan Opinion
Net carbs 7g 4.26g Hazelnut
Protein 14.95g 9.17g Hazelnut
Fats 60.75g 71.97g Pecan
Carbs 16.7g 13.86g Hazelnut
Calories 628kcal 691kcal Pecan
Starch 0.48g 0.46g Hazelnut
Fructose 0.07g 0.04g Hazelnut
Sugar 4.34g 3.97g Pecan
Fiber 9.7g 9.6g Hazelnut
Calcium 114mg 70mg Hazelnut
Iron 4.7mg 2.53mg Hazelnut
Magnesium 163mg 121mg Hazelnut
Phosphorus 290mg 277mg Hazelnut
Potassium 680mg 410mg Hazelnut
Zinc 2.45mg 4.53mg Pecan
Copper 1.725mg 1.2mg Hazelnut
Manganese 6.175mg 4.5mg Hazelnut
Selenium 2.4µg 3.8µg Pecan
Vitamin A 20IU 56IU Pecan
Vitamin A RAE 1µg 3µg Pecan
Vitamin E 15.03mg 1.4mg Hazelnut
Vitamin C 6.3mg 1.1mg Hazelnut
Vitamin B1 0.643mg 0.66mg Pecan
Vitamin B2 0.113mg 0.13mg Pecan
Vitamin B3 1.8mg 1.167mg Hazelnut
Vitamin B5 0.918mg 0.863mg Hazelnut
Vitamin B6 0.563mg 0.21mg Hazelnut
Folate 113µg 22µg Hazelnut
Vitamin K 14.2µg 3.5µg Hazelnut
Tryptophan 0.193mg 0.093mg Hazelnut
Threonine 0.497mg 0.306mg Hazelnut
Isoleucine 0.545mg 0.336mg Hazelnut
Leucine 1.063mg 0.598mg Hazelnut
Lysine 0.42mg 0.287mg Hazelnut
Methionine 0.221mg 0.183mg Hazelnut
Phenylalanine 0.663mg 0.426mg Hazelnut
Valine 0.701mg 0.411mg Hazelnut
Histidine 0.432mg 0.262mg Hazelnut
Saturated Fat 4.464g 6.18g Hazelnut
Monounsaturated Fat 45.652g 40.801g Hazelnut
Polyunsaturated fat 7.92g 21.614g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Pecan
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
71%
Hazelnut
31%
Pecan
Minerals Daily Need Coverage Score
197%
Hazelnut
149%
Pecan

Comparison summary

Which food is lower in Sugar?
Pecan
Pecan is lower in Sugar (difference - 0.37g)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 5)
Which food is cheaper?
Pecan
Pecan is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Hazelnut
Hazelnut is lower in Saturated Fat (difference - 1.716g)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/nutrients
  2. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.