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Almond vs Pecan - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 1mg)
Which food contains less Sugars?
Pecan
Pecan contains less Sugars (difference - 0.38g)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 2.378g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (10)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Pecan
Lower in Sodium ok
Lower in Sugars ok
Rich in minerals ok
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins Equal
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Almond Pecan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
59
Almond
23
Pecan
Mineral Summary Score
96
Almond
68
Pecan

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
5
:
3
Pecan
Contains more Iron +46.6%
Contains more Calcium +284.3%
Contains more Potassium +78.8%
Contains more Magnesium +123.1%
Contains more Phosphorus +73.6%
Contains more Copper +16.4%
Contains more Zinc +45.2%
Contains less Sodium -100%
Contains more Iron +46.6%
Contains more Calcium +284.3%
Contains more Potassium +78.8%
Contains more Magnesium +123.1%
Contains more Phosphorus +73.6%
Contains more Copper +16.4%
Contains more Zinc +45.2%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
3
:
6
Pecan
Contains more Vitamin E +1730.7%
Contains more Vitamin B2 +775.4%
Contains more Vitamin B3 +210%
Contains more Vitamin C +∞%
Contains more Vitamin A +2700%
Contains more Vitamin B1 +222%
Contains more Vitamin B5 +83.2%
Contains more Vitamin B6 +53.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +1730.7%
Contains more Vitamin B2 +775.4%
Contains more Vitamin B3 +210%
Contains more Vitamin C +∞%
Contains more Vitamin A +2700%
Contains more Vitamin B1 +222%
Contains more Vitamin B5 +83.2%
Contains more Vitamin B6 +53.3%
Contains more Vitamin K +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
127%
Almond
55%
Pecan
Carbohydrates
22%
Almond
14%
Pecan
Fats
230%
Almond
332%
Pecan

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Almond Pecan Opinion
Calories 579 691 Pecan
Protein 21.15 9.17 Almond
Fats 49.93 71.97 Pecan
Vitamin C 0 1.1 Pecan
Carbs 21.55 13.86 Almond
Cholesterol 0 0
Vitamin D 0 0
Iron 3.71 2.53 Almond
Calcium 269 70 Almond
Potassium 733 410 Almond
Magnesium 270 121 Almond
Sugars 4.35 3.97 Almond
Fiber 12.5 9.6 Almond
Copper 1.031 1.2 Pecan
Zinc 3.12 4.53 Pecan
Starch 0.72 0.46 Almond
Phosphorus 481 277 Almond
Sodium 1 0 Pecan
Vitamin A 2 56 Pecan
Vitamin E 25.63 1.4 Almond
Vitamin D 0 0
Vitamin B1 0.205 0.66 Pecan
Vitamin B2 1.138 0.13 Almond
Vitamin B3 3.618 1.167 Almond
Vitamin B5 0.471 0.863 Pecan
Vitamin B6 0.137 0.21 Pecan
Vitamin B12 0 0
Vitamin K 0 3.5 Pecan
Folic acid (B9) 0 0
Trans Fat 0.015 Pecan
Saturated Fat 3.802 6.18 Almond
Monounsaturated Fat 31.551 40.801 Pecan
Polyunsaturated fat 12.329 21.614 Pecan
Tryptophan 0.211 0.093 Almond
Threonine 0.601 0.306 Almond
Isoleucine 0.751 0.336 Almond
Leucine 1.473 0.598 Almond
Lysine 0.568 0.287 Almond
Methionine 0.157 0.183 Pecan
Phenylalanine 1.132 0.426 Almond
Valine 0.855 0.411 Almond
Histidine 0.539 0.262 Almond
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.