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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Pecan
Contains more Iron +85.8%
Contains more Calcium +62.9%
Contains more Potassium +65.9%
Contains more Magnesium +34.7%
Contains more Copper +43.8%
Contains more Zinc +84.9%
Equal in Phosphorus - 277
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 35% 60% 117% 575% 67% 125% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 22% 37% 87% 400% 124% 119% 0%
Contains more Iron +85.8%
Contains more Calcium +62.9%
Contains more Potassium +65.9%
Contains more Magnesium +34.7%
Contains more Copper +43.8%
Contains more Zinc +84.9%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Pecan
Contains more Vitamin C +472.7%
Contains more Vitamin E +973.6%
Contains more Vitamin B3 +54.2%
Contains more Vitamin B6 +168.1%
Contains more Vitamin K +305.7%
Contains more Folate +413.6%
Contains more Vitamin A +180%
Contains more Vitamin B2 +15%
Equal in Vitamin B1 - 0.66
Equal in Vitamin B5 - 0.863
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 2% 301% 0% 161% 27% 34% 56% 130% 0% 36% 85%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 4% 28% 0% 166% 30% 22% 52% 49% 0% 9% 17%
Contains more Vitamin C +472.7%
Contains more Vitamin E +973.6%
Contains more Vitamin B3 +54.2%
Contains more Vitamin B6 +168.1%
Contains more Vitamin K +305.7%
Contains more Folate +413.6%
Contains more Vitamin A +180%
Contains more Vitamin B2 +15%
Equal in Vitamin B1 - 0.66
Equal in Vitamin B5 - 0.863

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
71
Hazelnut
31
Pecan
Mineral Summary Score
144
Hazelnut
110
Pecan

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
90%
Hazelnut
55%
Pecan
Carbohydrates
17%
Hazelnut
14%
Pecan
Fats
280%
Hazelnut
332%
Pecan

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Cholesterol Equal
Lower in Sodium Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Pecan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)

All nutrients comparison - raw data values

Nutrient Hazelnut Pecan Opinion
Calories 628 691 Pecan
Protein 14.95 9.17 Hazelnut
Fats 60.75 71.97 Pecan
Vitamin C 6.3 1.1 Hazelnut
Carbs 16.7 13.86 Hazelnut
Cholesterol 0 0
Vitamin D 0 0
Iron 4.7 2.53 Hazelnut
Calcium 114 70 Hazelnut
Potassium 680 410 Hazelnut
Magnesium 163 121 Hazelnut
Sugar 4.34 3.97 Pecan
Fiber 9.7 9.6 Hazelnut
Copper 1.725 1.2 Hazelnut
Zinc 2.45 4.53 Pecan
Starch 0.48 0.46 Hazelnut
Phosphorus 290 277 Hazelnut
Sodium 0 0
Vitamin A 20 56 Pecan
Vitamin E 15.03 1.4 Hazelnut
Vitamin D 0 0
Vitamin B1 0.643 0.66 Pecan
Vitamin B2 0.113 0.13 Pecan
Vitamin B3 1.8 1.167 Hazelnut
Vitamin B5 0.918 0.863 Hazelnut
Vitamin B6 0.563 0.21 Hazelnut
Vitamin B12 0 0
Vitamin K 14.2 3.5 Hazelnut
Folate 113 22 Hazelnut
Trans Fat
Saturated Fat 4.464 6.18 Hazelnut
Monounsaturated Fat 45.652 40.801 Hazelnut
Polyunsaturated fat 7.92 21.614 Pecan
Tryptophan 0.193 0.093 Hazelnut
Threonine 0.497 0.306 Hazelnut
Isoleucine 0.545 0.336 Hazelnut
Leucine 1.063 0.598 Hazelnut
Lysine 0.42 0.287 Hazelnut
Methionine 0.221 0.183 Hazelnut
Phenylalanine 0.663 0.426 Hazelnut
Valine 0.701 0.411 Hazelnut
Histidine 0.432 0.262 Hazelnut
Fructose 0.07 0.04 Hazelnut

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.