Quick Summary
When to Choose Pecans (Raw)
Choose Pecans (Raw) for more healthy fats (73g vs 61g) per 100g.
When to Choose Hazelnuts (Raw)
Choose Hazelnuts (Raw) for more copper (1.8mg vs 1.1mg), more protein (15g vs 9.3g), and more magnesium (164mg vs 121mg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Pecans (Raw) | Hazelnuts (Raw) | Winner |
|---|---|---|---|
| Calories | 700 | 635.7 | 🏆 Hazelnuts (Raw) |
| Protein | 9.3g | 15g | 🏆 Hazelnuts (Raw) |
| Carbohydrates | 13.9g | 16.8g | |
| Fiber | 9.6g | 10g | 🏆 Hazelnuts (Raw) |
| Total Fat | 72.9g | 60.7g |
Key Vitamins & Minerals
Copper
🏆 Hazelnuts (Raw) has 67% more
Magnesium
🏆 Hazelnuts (Raw) has 35% more
Health Benefits Comparison
Pecans (Raw) Benefits
- Among highest antioxidant content of all nuts
- Exceptional manganese (64% DV) for metabolism
- Very high copper (38% DV) for energy production
- Good thiamin source (12% DV) for nerve function
- Rich in heart-healthy monounsaturated fats
Hazelnuts (Raw) Benefits
- Exceptional vitamin E (28% DV) - powerful antioxidant
- Very high in heart-healthy monounsaturated fats
- Rich in manganese (86% DV) for metabolism
- Good copper source (24% DV) for energy
- Provides folate (8% DV) for cell health
Practical Considerations
💰 Cost
Pecans (Raw): Moderate
Hazelnuts (Raw): Moderate
🕒 Preparation
Pecans (Raw): Easy
Hazelnuts (Raw): Easy
📦 Storage
Pecans (Raw): Refrigerate
Hazelnuts (Raw): Refrigerate
🍽️ Versatility
Pecans (Raw): Very versatile
Hazelnuts (Raw): Very versatile
The Bottom Line
Both Pecans (Raw) and Hazelnuts (Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Pecans (Raw) if: Choose Pecans (Raw) for more healthy fats (73g vs 61g) per 100g.
Choose Hazelnuts (Raw) if: Choose Hazelnuts (Raw) for more copper (1.8mg vs 1.1mg), more protein (15g vs 9.3g), and more magnesium (164mg vs 121mg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Pecans (Raw) and Hazelnuts (Raw) in Nutrivio
Compare how Pecans (Raw) and Hazelnuts (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
