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  6. Pecan vs. Hazelnut

Pecan vs. Hazelnut — In-Depth Nutrition Comparison

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Important differences between pecan and hazelnut

  • Pecan has more zinc and fats; however, hazelnut is richer in vitamin E, manganese, copper, vitamin B6, iron, folate, protein, and magnesium.
  • 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.

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

Infographic

Pecan vs Hazelnut 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.
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%
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

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.
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%
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%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B2Vitamin B2 +15%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.643mg
~equal in Vitamin B5 ~0.918mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
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

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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. 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.