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Pecan vs Hazelnut - In-Depth Nutrition Comparison

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Important differences between Pecan and Hazelnut

  • Pecan has more Zinc, however Hazelnut is richer in Vitamin E , Manganese, Copper, Vitamin B6, Iron, Folate, Magnesium, and Vitamin K.
  • Hazelnut's daily need coverage for Vitamin E is 91% more.
  • Pecan contains 2 times more Zinc than Hazelnut. Pecan contains 4.53mg of Zinc, while Hazelnut contains 2.45mg.
  • Hazelnut contains less Saturated Fat.

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

Infographic

Pecan vs Hazelnut 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
Pecan
1
:
Contains more Zinc +84.9%
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%
Equal in Phosphorus - 290
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 22% 37% 87% 400% 124% 119% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 35% 60% 117% 575% 67% 125% 0%
Contains more Zinc +84.9%
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%
Equal in Phosphorus - 290

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
Pecan
3
:
Contains more Vitamin A +180%
Contains more Vitamin B2 +15%
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%
Equal in Vitamin B1 - 0.643
Equal in Vitamin B5 - 0.918
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%
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%
Contains more Vitamin A +180%
Contains more Vitamin B2 +15%
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%
Equal in Vitamin B1 - 0.643
Equal in Vitamin B5 - 0.918

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
31
Pecan
71
Hazelnut
Mineral Summary Score
110
Pecan
144
Hazelnut

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
55%
Pecan
90%
Hazelnut
Carbohydrates
14%
Pecan
17%
Hazelnut
Fats
332%
Pecan
280%
Hazelnut

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.
Pecan Hazelnut
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
Pecan Hazelnut
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 Pecan Hazelnut Opinion
Calories 691 628 Pecan
Protein 9.17 14.95 Hazelnut
Fats 71.97 60.75 Pecan
Vitamin C 1.1 6.3 Hazelnut
Carbs 13.86 16.7 Hazelnut
Cholesterol 0 0
Vitamin D 0 0
Iron 2.53 4.7 Hazelnut
Calcium 70 114 Hazelnut
Potassium 410 680 Hazelnut
Magnesium 121 163 Hazelnut
Sugar 3.97 4.34 Pecan
Fiber 9.6 9.7 Hazelnut
Copper 1.2 1.725 Hazelnut
Zinc 4.53 2.45 Pecan
Starch 0.46 0.48 Hazelnut
Phosphorus 277 290 Hazelnut
Sodium 0 0
Vitamin A 56 20 Pecan
Vitamin E 1.4 15.03 Hazelnut
Vitamin D 0 0
Vitamin B1 0.66 0.643 Pecan
Vitamin B2 0.13 0.113 Pecan
Vitamin B3 1.167 1.8 Hazelnut
Vitamin B5 0.863 0.918 Hazelnut
Vitamin B6 0.21 0.563 Hazelnut
Vitamin B12 0 0
Vitamin K 3.5 14.2 Hazelnut
Folate 22 113 Hazelnut
Trans Fat
Saturated Fat 6.18 4.464 Hazelnut
Monounsaturated Fat 40.801 45.652 Hazelnut
Polyunsaturated fat 21.614 7.92 Pecan
Tryptophan 0.093 0.193 Hazelnut
Threonine 0.306 0.497 Hazelnut
Isoleucine 0.336 0.545 Hazelnut
Leucine 0.598 1.063 Hazelnut
Lysine 0.287 0.42 Hazelnut
Methionine 0.183 0.221 Hazelnut
Phenylalanine 0.426 0.663 Hazelnut
Valine 0.411 0.701 Hazelnut
Histidine 0.262 0.432 Hazelnut
Fructose 0.04 0.07 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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/nutrients
  2. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.