61points

Pecans

vs

Pecans review: 67 facts and highlights

Pecans

Why is Pecans better than the average?

  • more dietary fiber per 100g
    9.6gvs8.04g
  • less fructose per 100g
    0.04gvs0.09g
  • more lipids per 100g
    71.97gvs39.59g
  • smaller amount of sugars per 100g
    3.97gvs4.04g
  • more food energy (kJ) per 100g
    2889kJvs2115.6kJ
  • more calcium content per 100g
    70mgvs57.29mg
  • more zinc per 100g
    4.53mgvs2.42mg
  • more copper per 100g
    1.2mgvs0.97mg

Top nutrition facts and health benefits

General values

1. more dietary fiber per 100g

9.6g

Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.

Best

Almonds

12.5g

2. less campesterol per 100g

6mg

Best

Brazil Nuts (dried)

2mg

3. more food energy (kJ) per 100g

2889kJ

The amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).

Best

Pili Nuts (dried)

3008kJ

4. more proteins per 100g

9.17g

Proteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.

Best

Butternuts (dried)

24.9g

5. more choline per 100g

40.5mg

Choline is essential for the production of cellular membranes and plays a crucial role in acetylcholine synthesis and cholinergic neurotransmission.

Best

Pine Nuts (dried)

55.8mg

6. more beta carotene per 100g

29µg

Beta carotene is a pigment found in plants and is an antioxidant. When ingested, it converts to vitamin A1 (retinol), which is necessary for eye health, skin health and for maintaining a strong immune system.

Best

Pistachio Nuts

305µg

Sugars

1. less fructose per 100g

0.04g

Fructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. Consuming too much fructose can cause high blood pressure.

Best

Pecans

0.04g

2. more carbohydrates per 100g

13.86g

Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.

Best

Japanese Chestnuts (dried)

81.43g

3. smaller amount of sugars per 100g

3.97g

The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.

Best

Black Walnuts (dried)

1.1g

4. less sucrose content per 100g

3.9g

Sucrose, also known as table sugar, is composed out of glucose and fructose. Sucrose is rich in calories, but doesn’t have a high nutritional value.

Best

Black Walnuts (dried)

1g

5. more glucose per 100g

0.04g

Glucose, also known as blood sugar, is the main source of energy.

Best

Pistachio Nuts

0.32g

6. more starch per 100g

0.46g

Starch is a complex carbohydrate that is broken down into glucose, the main source of energy.

Best

Cashew Nuts

23.49g

Minerals

1. more potassium per 100g

410mg

Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.

Best

Pistachio Nuts

1025mg

2. more fluoride per 100g

10g

Fluoride is a mineral that helps strengthen bones and teeth, when consumed in moderate quantities. The recommended daily dose for an adult is 10 mg.

Best

Pecans

10g

3. more calcium content per 100g

70mg

Calcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg per day.

Best

Almonds

269mg

4. more iron content per 100g

2.53mg

Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.

Best

Cashew Nuts

6.68mg

5. more magnesium per 100g

121mg

Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.

Best

Brazil Nuts (dried)

376mg

6. more phosphorus per 100g

277mg

Phosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.

Best

Brazil Nuts (dried)

725mg

Vitamins

1. more folate content per 100g

22µg

Folate (vitamin B9), a natural form of folic acid, helps maintain proper brain function. It is crucial during infancy, adolescence and pregnancy, as it helps in the production of genetic material, and is important in the development of cells and tissues.

Best

Acorns (dried)

115µg

2. more vitamin A (IU) per 100g

56IU

Vitamin A is a fat soluble vitamin that comes in various forms. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. IU (International Units) is the unit of measurement that almost all food labels use.

Best

Ginkgo Nuts (dried)

1091IU

3. more thiamin per 100g

0.66mg

Thiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.

Best

Pinyon Pine Nuts (dried)

1.24mg

4. more riboflavin per 100g

0.13mg

Ribolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.

Best

Almonds

1.14mg

5. more niacin per 100g

1.17mg

Niacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.

Best

Ginkgo Nuts (dried)

11.73mg

6. more pantothenic acid per 100g

0.86mg

Pantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.

Best

Hickory Nuts (dried)

1.75mg

Fats

1. more lipids per 100g

71.97g

Lipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.

Best

Pili Nuts (dried)

79.55g

2. more saturated fatty acids per 100g

6.18g

Saturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.

Best

Pili Nuts (dried)

31.18g

3. more monounsaturated fatty acids per 100g

40.8g

A form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.

Best

Macadamia Nuts

58.88g

4. more polyunsaturated fatty acids per 100g

21.61g

A form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.

Best

English Walnuts

47.17g

Amino acids

1. more valine per 100g

0.41g

Valine is an essential amino acid promoting normal growth, tissue repair, blood sugar regulation, muscle coordination, emotions and mental vigor. It helps maintaining proper nitrogen balance in the body and can serve as an energy source for muscle tissues.

Best

Butternuts (dried)

1.54g

2. more tryptophan per 100g

0.09g

Tryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.

Best

Butternuts (dried)

0.37g

3. more isoleucine per 100g

0.34g

Isoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.

Best

Butternuts (dried)

1.18g

4. more leucine per 100g

0.6g

Leucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.

Best

Butternuts (dried)

2.2g

5. more lysine per 100g

0.29g

Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.

Best

Pistachio Nuts

1.14g

6. more methionine per 100g

0.18g

Methionine is an essential amino acid that plays an important role in synthesizing other proteins, forming cartilage tissues, dissolving fat and reducing fat in the liver. It has an anti-inflammatory and pain relieving effect and strengthens hair and nail structure.

Best

Brazil Nuts (dried)

1.12g

Top 10 nuts

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