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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" 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 Calcium +62.9%
Contains more Iron +85.8%
Contains more Magnesium +34.7%
Contains more Potassium +65.9%
Contains more Copper +43.8%
Equal in Phosphorus - 290
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 95% 87% 119% 37% 0% 124% 400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 177% 117% 125% 60% 0% 67% 575%
Contains more Zinc +84.9%
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%
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 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%
Equal in Vitamin B1 - 0.643
Equal in Vitamin B5 - 0.918
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%
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%
Contains more Vitamin A +180%
Contains more Vitamin B2 +15%
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%
Equal in Vitamin B1 - 0.643
Equal in Vitamin B5 - 0.918

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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pecan Hazelnut Opinion
Net carbs 4.26g 7g Hazelnut
Protein 9.17g 14.95g Hazelnut
Fats 71.97g 60.75g Pecan
Carbs 13.86g 16.7g Hazelnut
Calories 691kcal 628kcal Pecan
Starch 0.46g 0.48g Hazelnut
Fructose 0.04g 0.07g Hazelnut
Sugar 3.97g 4.34g Pecan
Fiber 9.6g 9.7g Hazelnut
Calcium 70mg 114mg Hazelnut
Iron 2.53mg 4.7mg Hazelnut
Magnesium 121mg 163mg Hazelnut
Phosphorus 277mg 290mg Hazelnut
Potassium 410mg 680mg Hazelnut
Sodium 0mg 0mg
Zinc 4.53mg 2.45mg Pecan
Copper 1.2mg 1.725mg Hazelnut
Vitamin A 56IU 20IU Pecan
Vitamin E 1.4mg 15.03mg Hazelnut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.1mg 6.3mg Hazelnut
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
Folate 22µg 113µg Hazelnut
Vitamin B12 0µg 0µg
Vitamin K 3.5µg 14.2µg Hazelnut
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
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 6.18g 4.464g Hazelnut
Monounsaturated Fat 40.801g 45.652g Hazelnut
Polyunsaturated fat 21.614g 7.92g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Hazelnut
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
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

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. 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.