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Pecan vs Coconut - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in vitamins?
Pecan
Pecan is relatively richer in vitamins
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is lower in Saturated Fat?
Pecan
Pecan is lower in Saturated Fat (difference - 23.518g)
Which food contains less Sugars?
Pecan
Pecan contains less Sugars (difference - 2.26g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 20mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.4)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 Coconut
Rich in vitamins ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in glycemic index Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pecan Coconut
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
5
Coconut
Mineral Summary Score
68
Pecan
28
Coconut

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
8
:
Contains more Calcium +400%
Contains more Potassium +15.2%
Contains more Magnesium +278.1%
Contains more Copper +175.9%
Contains more Zinc +311.8%
Contains more Phosphorus +145.1%
Contains less Sodium -100%
Equal in Iron - 2.43
Contains more Calcium +400%
Contains more Potassium +15.2%
Contains more Magnesium +278.1%
Contains more Copper +175.9%
Contains more Zinc +311.8%
Contains more Phosphorus +145.1%
Contains less Sodium -100%
Equal in Iron - 2.43

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
8
:
Contains more Vitamin A +∞%
Contains more Vitamin E +483.3%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +550%
Contains more Vitamin B3 +116.1%
Contains more Vitamin B5 +187.7%
Contains more Vitamin B6 +288.9%
Contains more Vitamin K +1650%
Contains more Vitamin C +200%
Contains more Vitamin A +∞%
Contains more Vitamin E +483.3%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +550%
Contains more Vitamin B3 +116.1%
Contains more Vitamin B5 +187.7%
Contains more Vitamin B6 +288.9%
Contains more Vitamin K +1650%
Contains more Vitamin C +200%

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
20%
Coconut
Carbohydrates
14%
Pecan
15%
Coconut
Fats
332%
Pecan
155%
Coconut

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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 Coconut Opinion
Calories 691 354 Pecan
Protein 9.17 3.33 Pecan
Fats 71.97 33.49 Pecan
Vitamin C 1.1 3.3 Coconut
Carbs 13.86 15.23 Coconut
Cholesterol 0 0
Vitamin D 0 0
Iron 2.53 2.43 Pecan
Calcium 70 14 Pecan
Potassium 410 356 Pecan
Magnesium 121 32 Pecan
Sugars 3.97 6.23 Coconut
Fiber 9.6 9 Pecan
Copper 1.2 0.435 Pecan
Zinc 4.53 1.1 Pecan
Starch 0.46 Pecan
Phosphorus 277 113 Pecan
Sodium 0 20 Pecan
Vitamin A 56 0 Pecan
Vitamin E 1.4 0.24 Pecan
Vitamin D 0 0
Vitamin B1 0.66 0.066 Pecan
Vitamin B2 0.13 0.02 Pecan
Vitamin B3 1.167 0.54 Pecan
Vitamin B5 0.863 0.3 Pecan
Vitamin B6 0.21 0.054 Pecan
Vitamin B12 0 0
Vitamin K 3.5 0.2 Pecan
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 6.18 29.698 Pecan
Monounsaturated Fat 40.801 1.425 Pecan
Polyunsaturated fat 21.614 0.366 Pecan
Tryptophan 0.093 0.039 Pecan
Threonine 0.306 0.121 Pecan
Isoleucine 0.336 0.131 Pecan
Leucine 0.598 0.247 Pecan
Lysine 0.287 0.147 Pecan
Methionine 0.183 0.062 Pecan
Phenylalanine 0.426 0.169 Pecan
Valine 0.411 0.202 Pecan
Histidine 0.262 0.077 Pecan
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.