Nuts AlmondsvsNuts Pecans
Nuts Almonds has 579 calories and 21g protein per 100g. Nuts Pecans has 691 calories and 9.2g protein per 100g Nuts Almonds has more protein, Nuts Almonds is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Almonds vs Nuts Pecans
Go with Nuts Almonds at just 579 kcal per 100g — 16% fewer calories.
Nuts Almonds will keep you satisfied longer with 12.5g fiber, 21.2g protein, 49.9g fat — fat and protein slow digestion while fiber adds bulk.
Nuts Almonds packs 21.2g of protein per 100g (15% of calories from protein) — the better pick for muscle growth and recovery.
Nuts Almonds is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Nuts Almonds provides 733mg of potassium per 100g — important for muscle function and hydration.
Nuts Almonds provides 269mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Nuts Almonds
Calorie-dense at 579 kcal per 100g, so portion size matters.
Nuts Pecans
High in saturated fat with 6.18g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 691 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Almonds | Nuts Pecans | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 579kcal29% | 691kcal35% | <0.1kcal |
| Protein | 21g42% | 9.2g18% | +12g |
| Total Fat | 50g64% | 72g92% | <0.1g |
| Saturated Fat | 3.8g19% | 6.2g31% | <0.1g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 22g8% | 14g5% | +7.7g |
| Dietary Fiber | 13g45% | 9.6g34% | +2.9g |
| Sugars | 4.3g | 4.0g | +0.38g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 3.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 1.1mg1% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 26mg171% | 1.4mg9% | +24mg |
| Vitamin K | 0mcg0% | 3.5mcg3% | <0.1mcg |
| Vitamin B6 | 0.14mg8% | 0.21mg12% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 44mcg11% | 22mcg6% | +22mcg |
| Thiamin (B1) | 0.20mg17% | 0.66mg55% | <0.1mg |
| Riboflavin (B2) | 1.1mg88% | 0.13mg10% | +1.0mg |
| Niacin (B3) | 3.6mg23% | 1.2mg7% | +2.5mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 0mg0% | +1.0mg |
| Calcium | 269mg21% | 70mg5% | +199mg |
| Iron | 3.7mg21% | 2.5mg14% | +1.2mg |
| Potassium | 733mg16% | 410mg9% | +323mg |
| Phosphorus | 481mg38% | 277mg22% | +204mg |
| Magnesium | 270mg64% | 121mg29% | +149mg |
| Zinc | 3.1mg28% | 4.5mg41% | <0.1mg |
| Copper | 1.0mg114% | 1.2mg133% | <0.1mg |
| Manganese | 2.2mg95% | 4.5mg196% | <0.1mg |
| Selenium | 4.1mcg7% | 3.8mcg7% | +0.30mcg |
🔬Nutritional Analysis
Calories: Nuts Almonds is moderately lower in calories than Nuts Pecans, containing 579 kcal compared to 691 kcal per 100g (19% fewer calories).
Protein: Nuts Almonds provides more protein with 21.2g versus 9.17g per 100g. In terms of protein-to-calorie efficiency, Nuts Almonds offers better value for building and maintaining muscle.
Fat: Nuts Almonds is the leaner option with 49.9g of total fat per 100g compared to 72g. Nuts Almonds has less saturated fat (3.8g vs 6.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Nuts Pecans: 3mcg vs 0mcg), Vitamin C (Nuts Pecans: 1.1mg vs 0mg), Vitamin K (Nuts Pecans: 3.5mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Nuts Almonds: 1mg vs 0mg), Calcium (Nuts Almonds: 269mg vs 70mg), Magnesium (Nuts Almonds: 270mg vs 121mg).
Diet Suitability: Nuts Almonds fits a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Almonds or Nuts Pecans?
- Nuts Almonds has more protein with 21.2g per 100g compared to 9.17g for Nuts Pecans.
- Which is lower in calories, Nuts Almonds or Nuts Pecans?
- Nuts Almonds is lower in calories with 579 kcal per 100g versus 691 kcal.
- Is Nuts Almonds or Nuts Pecans healthier?
- It depends on your goals. Nuts Almonds has 579 calories and 21.2g protein per 100g, while Nuts Pecans has 691 calories and 9.17g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Almonds or Nuts Pecans?
- Nuts Almonds is leaner with 49.9g of fat per 100g compared to 72g.
- Which has more fiber, Nuts Almonds or Nuts Pecans?
- Nuts Almonds has more fiber with 12.5g per 100g compared to 9.6g.