Coconut vs Pecan: Nutrition, Calories & Protein Compared



Coconut - calories, kcal, weight, nutrition
Coconut - calories, kcal, weight, nutrition

Coconut vs Pecan
Nutrition Facts

Coconut
Serving size:
  change
one coconut (390g)tablespoon (15g)teaspoon (5g)cup, shredded (80g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Pecan
Serving size:
  change
one pecan (7g)handful (50g)cup, halves (104g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Coconut vs Pecan 100g Compare


per 100gCoconutPecan
Calories354 691
Carbohydrates15.23 g13.86 g
Fat33.49 g71.9 g
Dietary fiber9 g9.6 g
Protein3.3 g9.17 g
Calcium14 mg70 mg
Iron2.43 mg2.53 mg
Magnessium32 mg121 mg
Phosphorus113 mg277 mg
Potassium356 mg410 mg
Zink1.1 mg4.53 mg
Vitaminium B1 (Thiamine)0.066 mg0.66 mg
Vitaminium B2 (riboflavin)0.02 mg0.13 mg
Vitaminium B3 (Niacin)0.54 mg1.167 mg
Vitaminium B50.3 mg0.863 mg
Vitaminium B60.054 mg0.21 mg
Vitaminium B9 (Folic acid)26 mg22 mg
Vitaminium C3.3 mg1.1 mg
Vitaminium E0.24 mg24.44 mg

A Tale of Two Nuts: Coconut vs. Pecan

When it comes to nuts, each variety brings its own unique set of flavors, textures, and health benefits to the table. Among the myriad of options, coconuts and pecans stand out not just for their culinary versatility but also for their intriguing nutritional profiles. While coconuts conjure images of tropical beaches and refreshing drinks, pecans are often associated with hearty pies and southern cuisine. However, there's much more to these nuts than meets the eye.

Did You Know?

Before diving into the comparison, let's explore some fascinating facts about coconuts and pecans that might surprise you:

  • Coconuts are not actually nuts; they are the fruit of the coconut palm, scientifically known as Cocos nucifera. They are considered a drupe, similar to peaches and cherries.
  • Pecans, on the other hand, are true nuts and a member of the hickory family. The pecan tree is native to North America, and the state of Georgia is one of the leading producers of pecans in the world.

A Nutritional Perspective

When comparing the nutritional content of coconuts and pecans, it's clear that both offer a wealth of health benefits, albeit in different ways. Coconuts are lower in calories and fats but are a good source of minerals like potassium and magnesium. Pecans, although higher in calories and fats, pack a more substantial punch in terms of vitamins and minerals such as zinc, magnesium, and vitamin E.

Calories and Fats: A Closer Look

One of the most significant differences between coconuts and pecans lies in their calorie and fat content. Coconuts contain 354 calories per 100 grams, with 33.49 grams of fat, whereas pecans are denser in energy, with 691 calories and 71.9 grams of fat per 100 grams. However, it's worth noting that the fats found in both nuts are primarily healthy fats, which are crucial for brain health and reducing inflammation.

Minerals and Vitamins Galore

Both coconuts and pecans are rich in minerals and vitamins, though they shine in different areas. Pecans are a powerhouse of magnesium, phosphorus, zinc, and vitamin E, all of which are essential for maintaining a healthy body. Coconuts, while not as rich in these specific nutrients, still offer a good dose of potassium, iron, and magnesium.

Which One Should You Choose?

The choice between coconuts and pecans ultimately depends on your personal taste preferences and nutritional needs. If you're looking for a lower-calorie option that can add a tropical twist to your dishes, coconuts might be the way to go. On the other hand, if you're seeking a nutrient-dense snack that provides a significant energy boost, pecans could be the better choice.

In conclusion, both coconuts and pecans have their own unique set of benefits and can be a healthy addition to your diet. Whether you prefer the sweet, mild flavor of coconuts or the rich, buttery taste of pecans, incorporating these nuts into your meals and snacks can add both nutrition and variety to your diet.

Coconut 100g

354kcal

Calories source

  • 16% CARBS.
  • 4% PROTEIN
  • 80% FAT

Pecan 100g

691kcal

Calories source

  • 7% CARBS
  • 5% PROTEIN
  • 88% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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