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  6. Hazelnut vs. Pecan

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, protein, and magnesium; however, pecan is richer in zinc and fats.
  • 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.

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

Infographic

Hazelnut vs Pecan infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Pecan
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%
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%
Contains more ZincZinc +84.9%
Contains more SeleniumSelenium +58.3%
~equal in Phosphorus ~277mg
~equal in Sodium ~0mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0.33% 301% 161% 26% 34% 55% 130% 0% 36% 85%
Pecan
Pecan
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.7% 0% 1% 28% 165% 30% 22% 52% 48% 0% 8.8% 17%
Contains more Vitamin CVitamin C +472.7%
Contains more Vitamin EVitamin 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 Vitamin AVitamin A +200%
Contains more Vitamin B2Vitamin B2 +15%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.66mg
~equal in Vitamin B5 ~0.863mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hazelnut Pecan DV% diff.
Vitamin E 15.03mg 1.4mg 91%
Polyunsaturated fat 7.92g 21.614g 91%
Manganese 6.175mg 4.5mg 73%
Copper 1.725mg 1.2mg 58%
Iron 4.7mg 2.53mg 27%
Vitamin B6 0.563mg 0.21mg 27%
Folate 113µg 22µg 23%
Zinc 2.45mg 4.53mg 19%
Fats 60.75g 71.97g 17%
Protein 14.95g 9.17g 12%
Monounsaturated fat 45.652g 40.801g 12%
Magnesium 163mg 121mg 10%
Vitamin K 14.2µg 3.5µg 9%
Potassium 680mg 410mg 8%
Saturated fat 4.464g 6.18g 8%
Vitamin C 6.3mg 1.1mg 6%
Calcium 114mg 70mg 4%
Vitamin B3 1.8mg 1.167mg 4%
Calories 628kcal 691kcal 3%
Selenium 2.4µg 3.8µg 3%
Phosphorus 290mg 277mg 2%
Carbs 16.7g 13.86g 1%
Vitamin B1 0.643mg 0.66mg 1%
Vitamin B2 0.113mg 0.13mg 1%
Vitamin B5 0.918mg 0.863mg 1%
Choline 45.6mg 40.5mg 1%
Protein per 100 calories 2.4g 1.3g N/A
Calories per 10 g protein 420kcal 754kcal N/A
Weight per 100 calories 16g 14g N/A
Unsaturated / Saturated Fat ratio 12 10 N/A
Net carbs 7g 4.26g N/A
Sugar 4.34g 3.97g N/A
Fiber 9.7g 9.6g 0%
Starch 0.48g 0.46g 0%
Vitamin A 1µg 3µg 0%
Tryptophan 0.193mg 0.093mg 0%
Threonine 0.497mg 0.306mg 0%
Isoleucine 0.545mg 0.336mg 0%
Leucine 1.063mg 0.598mg 0%
Lysine 0.42mg 0.287mg 0%
Methionine 0.221mg 0.183mg 0%
Phenylalanine 0.663mg 0.426mg 0%
Valine 0.701mg 0.411mg 0%
Histidine 0.432mg 0.262mg 0%
Fructose 0.07g 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Pecan
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
Contains more ProteinProtein +63%
Contains more CarbsCarbs +20.5%
Contains more WaterWater +50.9%
Contains more FatsFats +18.5%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Pecan
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
Contains more GlucoseGlucose +75%
Contains more FructoseFructose +75%
~equal in Starch ~0.46g
~equal in Sucrose ~3.9g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. 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.