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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
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.
Pecan
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more ZincZinc +84.9%
Contains more SeleniumSelenium +58.3%
Contains more MagnesiumMagnesium +34.7%
Contains more CalciumCalcium +62.9%
Contains more PotassiumPotassium +65.9%
Contains more IronIron +85.8%
Contains more CopperCopper +43.8%
Contains more ManganeseManganese +37.2%
~equal in Phosphorus ~290mg
~equal in Sodium ~0mg

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.
Pecan
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 3.4% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin AVitamin A +180%
Contains more Vitamin B2Vitamin B2 +15%
Contains more Vitamin CVitamin C +472.7%
Contains more Vitamin E Vitamin E +973.6%
Contains more Vitamin B3Vitamin B3 +54.2%
Contains more Vitamin B6Vitamin B6 +168.1%
Contains more Vitamin KVitamin K +305.7%
Contains more FolateFolate +413.6%
Contains more CholineCholine +12.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.643mg
~equal in Vitamin B5 ~0.918mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
1
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
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
Contains more FatsFats +18.5%
Contains more ProteinProtein +63%
Contains more CarbsCarbs +20.5%
Contains more WaterWater +50.9%
Contains more OtherOther +54.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
1
9% 59% 32%
Saturated Fat: Sat. Fat 6.18 g
Monounsaturated Fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
8% 79% 14%
Saturated Fat: Sat. Fat 4.464 g
Monounsaturated Fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains more Poly. FatPolyunsaturated fat +172.9%
Contains less Sat. FatSaturated Fat -27.8%
Contains more Mono. FatMonounsaturated Fat +11.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pecan
0
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
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
Contains more GlucoseGlucose +75%
Contains more FructoseFructose +75%
~equal in Starch ~0.48g
~equal in Sucrose ~4.2g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Pecan Hazelnut Opinion
Calories 691kcal 628kcal Pecan
Protein 9.17g 14.95g Hazelnut
Fats 71.97g 60.75g Pecan
Vitamin C 1.1mg 6.3mg Hazelnut
Net carbs 4.26g 7g Hazelnut
Carbs 13.86g 16.7g Hazelnut
Magnesium 121mg 163mg Hazelnut
Calcium 70mg 114mg Hazelnut
Potassium 410mg 680mg Hazelnut
Iron 2.53mg 4.7mg Hazelnut
Sugar 3.97g 4.34g Pecan
Fiber 9.6g 9.7g Hazelnut
Copper 1.2mg 1.725mg Hazelnut
Zinc 4.53mg 2.45mg Pecan
Starch 0.46g 0.48g Hazelnut
Phosphorus 277mg 290mg Hazelnut
Vitamin A 56IU 20IU Pecan
Vitamin A RAE 3µg 1µg Pecan
Vitamin E 1.4mg 15.03mg Hazelnut
Manganese 4.5mg 6.175mg Hazelnut
Selenium 3.8µg 2.4µg Pecan
Vitamin B1 0.66mg 0.643mg Pecan
Vitamin B2 0.13mg 0.113mg Pecan
Vitamin B3 1.167mg 1.8mg Hazelnut
Vitamin B5 0.863mg 0.918mg Hazelnut
Vitamin B6 0.21mg 0.563mg Hazelnut
Vitamin K 3.5µg 14.2µg Hazelnut
Folate 22µg 113µg Hazelnut
Choline 40.5mg 45.6mg Hazelnut
Saturated Fat 6.18g 4.464g Hazelnut
Monounsaturated Fat 40.801g 45.652g Hazelnut
Polyunsaturated fat 21.614g 7.92g Pecan
Tryptophan 0.093mg 0.193mg Hazelnut
Threonine 0.306mg 0.497mg Hazelnut
Isoleucine 0.336mg 0.545mg Hazelnut
Leucine 0.598mg 1.063mg Hazelnut
Lysine 0.287mg 0.42mg Hazelnut
Methionine 0.183mg 0.221mg Hazelnut
Phenylalanine 0.426mg 0.663mg Hazelnut
Valine 0.411mg 0.701mg Hazelnut
Histidine 0.262mg 0.432mg Hazelnut
Fructose 0.04g 0.07g Hazelnut

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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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
31%
Pecan
67%
Hazelnut
Minerals Daily Need Coverage Score
149%
Pecan
197%
Hazelnut

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)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.