Quick Summary
When to Choose Pecans (Raw)
Choose Pecans (Raw) for more healthy fats (73g vs 25g) and more protein (9.3g vs 7.1g) per 100g.
When to Choose Tiger Nuts
Choose Tiger Nuts for more fiber (36g vs 9.6g) per 100g. It is also lower in calories (429 vs 700 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Pecans (Raw) | Tiger Nuts | Winner |
|---|---|---|---|
| Calories | 700 | 428.6 | 🏆 Tiger Nuts |
| Protein | 9.3g | 7.1g | 🏆 Pecans (Raw) |
| Carbohydrates | 13.9g | 67.9g | |
| Fiber | 9.6g | 35.7g | 🏆 Tiger Nuts |
| Total Fat | 72.9g | 25g |
Key Vitamins & Minerals
Magnesium
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
Tiger Nuts Benefits
- Highest prebiotic fiber content (30% by weight) feeds beneficial gut bacteria
- Resistant starch improves insulin sensitivity and supports healthy blood sugar
- Rich in oleic acid (same healthy fat in olive oil) supports cardiovascular health
- High in iron (3.5mg per 100g) and magnesium (80mg) for energy and muscle function
Practical Considerations
💰 Cost
Pecans (Raw): Moderate
Tiger Nuts: Moderate
🕒 Preparation
Pecans (Raw): Easy
Tiger Nuts: Easy
📦 Storage
Pecans (Raw): Refrigerate
Tiger Nuts: Refrigerate
🍽️ Versatility
Pecans (Raw): Very versatile
Tiger Nuts: Very versatile
The Bottom Line
Both Pecans (Raw) and Tiger Nuts 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 25g) and more protein (9.3g vs 7.1g) per 100g.
Choose Tiger Nuts if: Choose Tiger Nuts for more fiber (36g vs 9.6g) per 100g. It is also lower in calories (429 vs 700 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Pecans (Raw) and Tiger Nuts in Nutrivio
Compare how Pecans (Raw) and Tiger Nuts fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
