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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
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 Zinc +84.9%
Equal in Phosphorus - 277
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 177% 117% 125% 60% 0% 67% 575%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 95% 87% 119% 37% 0% 124% 400%
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 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 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
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%
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

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 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
Sodium 0mg 0mg
Zinc 2.45mg 4.53mg Pecan
Copper 1.725mg 1.2mg Hazelnut
Vitamin A 20IU 56IU Pecan
Vitamin E 15.03mg 1.4mg Hazelnut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat g g
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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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

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.