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Pecan vs Almond - 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.
Pecan Almond
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
Pecan Almond
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
23
Pecan
59
Almond
Mineral Summary Score
68
Pecan
96
Almond

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
Pecan
3
:
5
Almond
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%
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%

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
Pecan
6
:
3
Almond
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 +∞%
Contains more Vitamin E +1730.7%
Contains more Vitamin B2 +775.4%
Contains more Vitamin B3 +210%

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
55%
Pecan
127%
Almond
Carbohydrates
14%
Pecan
22%
Almond
Fats
332%
Pecan
230%
Almond

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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 Pecan Almond Opinion
Calories 691 579 Pecan
Protein 9.17 21.15 Almond
Fats 71.97 49.93 Pecan
Vitamin C 1.1 0 Pecan
Carbs 13.86 21.55 Almond
Cholesterol 0 0
Vitamin D 0 0
Iron 2.53 3.71 Almond
Calcium 70 269 Almond
Potassium 410 733 Almond
Magnesium 121 270 Almond
Sugars 3.97 4.35 Almond
Fiber 9.6 12.5 Almond
Copper 1.2 1.031 Pecan
Zinc 4.53 3.12 Pecan
Starch 0.46 0.72 Almond
Phosphorus 277 481 Almond
Sodium 0 1 Pecan
Vitamin A 56 2 Pecan
Vitamin E 1.4 25.63 Almond
Vitamin D 0 0
Vitamin B1 0.66 0.205 Pecan
Vitamin B2 0.13 1.138 Almond
Vitamin B3 1.167 3.618 Almond
Vitamin B5 0.863 0.471 Pecan
Vitamin B6 0.21 0.137 Pecan
Vitamin B12 0 0
Vitamin K 3.5 0 Pecan
Folic acid (B9) 0 0
Trans Fat 0.015 Pecan
Saturated Fat 6.18 3.802 Almond
Monounsaturated Fat 40.801 31.551 Pecan
Polyunsaturated fat 21.614 12.329 Pecan
Tryptophan 0.093 0.211 Almond
Threonine 0.306 0.601 Almond
Isoleucine 0.336 0.751 Almond
Leucine 0.598 1.473 Almond
Lysine 0.287 0.568 Almond
Methionine 0.183 0.157 Pecan
Phenylalanine 0.426 1.132 Almond
Valine 0.411 0.855 Almond
Histidine 0.262 0.539 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.