Pecan vs Pine Nuts: Nutrition Guide

Where is more calories, protein, carbs - what is more healthy?

Pecan - calories, kcal, weight, nutrition
Pecan - calories, kcal, weight, nutrition

Pine nuts vs Pecan: Nutrition Comparison

per 100gPecanPine nuts
Calories691 673
Carbohydrates13.86 g13.08 g
Fat71.9 g68.37 g
Dietary fiber9.6 g3.7 g
Protein9.17 g13.69 g
Calcium70 mg16 mg
Iron2.53 mg5.53 mg
Magnessium121 mg251 mg
Phosphorus277 mg575 mg
Potassium410 mg597 mg
Zink4.53 mg6.45 mg
Vitaminium B1 (Thiamine)0.66 mg0.364 mg
Vitaminium B2 (riboflavin)0.13 mg0.227 mg
Vitaminium B3 (Niacin)1.167 mg4.387 mg
Vitaminium B50.863 mg0.313 mg
Vitaminium B60.21 mg0.094 mg
Vitaminium B9 (Folic acid)22 mg34 mg
Vitaminium C1.1 mg0.8 mg
Vitaminium E24.44 mg9.33 mg
Beta karoten29 mg17 mg

More Calories in Pecan

At first glance, you can see that in pecan is just a little more calories than in Pine nuts.

Pecan has 691 kcal per 100g and Pine nuts 673 kcal per 100g so it is pretty easy to calculate that the difference is about 3%.

In pecan and in Pine nuts most calories came from fat.

See tables below to compare pecan with Pine nuts in details.

Pecan And Pine nuts Nutrition Difference

  • Calories:
    pecan - 3% more than Pine nuts
  • Carbohydrates:
    pecan - 6% more than Pine nuts
  • Fat:
    pecan - 5% more than Pine nuts
  • Dietary fiber:
    pecan - 159% more than Pine nuts
  • Protein:
    Pine nuts - 49% more than pecan

Less protein in pecan

It is aslo easy to see see that in pecan is less protein than in Pine nuts.

There is 13.69g per 100g of Pine nuts and 9.17g per 100g of pecan so using simple math we can see that difference is about 49%.

More carbohydrates in pecan

In pecan is more carbohydrates than in Pine nuts.

There is 13.08g/100g of carbohydrates in Pine nuts and 13.86g/100g in pecan so let me do the math for you again - difference is about 6%.

More fat in pecan

In pecan is more fats than in Pine nuts.

The tables above show us that there is 68.37g/100g of fats in Pine nuts and 71.9g/100g in pecan. In this case difference is about 5%.


  • Calories691
  • Carbohydrates13.86 g
  • Fat71.9 g
  • Dietary fiber9.6 g
  • Protein9.17 g
Pecan calories per:
| ounce | single piece | handfull | cup | halves

Calories source

  • 7% CARBS.
  • 5% PROTEIN
  • 88% FAT

Pine nuts

  • Calories673
  • Carbohydrates13.08 g
  • Fat68.37 g
  • Dietary fiber3.7 g
  • Protein13.69 g
Pine nuts calories per:
| ounce | handfull | tablespoon | cup | half cup

Calories source

  • 7% CARBS
  • 8% PROTEIN
  • 85% FAT

Vitamins: Pine nuts vs pecan

  • Vitaminium B1 (Thiamine):
    pecan - 81% more than Pine nuts
  • Vitaminium B2 (riboflavin):
    Pine nuts - 75% more than pecan
  • Vitaminium B3 (Niacin):
    Pine nuts - 276% more than pecan
  • Vitaminium B5:
    pecan - 176% more than Pine nuts
  • Vitaminium B6:
    pecan - 123% more than Pine nuts
  • Vitaminium B9 (Folic acid):
    Pine nuts - 55% more than pecan
  • Vitaminium C:
    pecan - 38% more than Pine nuts
  • Vitaminium E:
    pecan - 162% more than Pine nuts
  • Beta karoten:
    pecan - 71% more than Pine nuts

Minerals: pecan vs Pine nuts

  • Calcium:
    pecan - 338% more than Pine nuts
  • Iron:
    Pine nuts - 119% more than pecan
  • Magnessium:
    Pine nuts - 107% more than pecan
  • Phosphorus:
    Pine nuts - 108% more than pecan
  • Potassium:
    Pine nuts - 46% more than pecan
  • Zink:
    Pine nuts - 42% more than pecan
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz 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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