Ingredient swap
Pecans vs Pine Nuts
Pecans has 9.2 g protein and 691 calories per 100 g; pine nuts has 13.7 g and 673. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of pecans (99 g) ≈ ¾ cup of pine nuts.
Side by side
| Per 100 g | Pecans | Pine Nuts |
|---|---|---|
| Calories | 691 | 673 |
| Protein | 9.2 g | 13.7 gbetter |
| Carbs | 13.9 g | 13.1 gbetter |
| Fat | 72 g | 68.4 g |
| Fiber | 9.6 gbetter | 3.7 g |
| Sugar | 4 g | 3.6 gbetter |
| Sodium | 0 mgbetter | 2 mg |
| 1 cup weighs | 99 g | 135 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use pine nuts instead of pecans?
Swap by weight, not by cup: 1 cup of pecans (99 g) ≈ ¾ cup of pine nuts.
Which has more protein?
Pine Nuts, with 13.7 g per 100 g versus 9.2 g.
Which has fewer calories?
Pine Nuts, with 673 calories per 100 g.