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Pecan vs Walnut - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 0.053999999999999g)
Which food contains less Sugars?
Walnut
Walnut contains less Sugars (difference - 1.36g)
Which food is cheaper?
Pecan
Pecan is cheaper (difference - $2)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 10)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 2mg)
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)

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

Which food is preferable in case of diets?

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

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
20
Walnut
Mineral Summary Score
68
Pecan
80
Walnut

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
2
:
6
Walnut
Contains more Zinc +46.6%
Contains less Sodium -100%
Contains more Iron +15%
Contains more Calcium +40%
Contains more Magnesium +30.6%
Contains more Copper +32.2%
Contains more Phosphorus +24.9%
Equal in Potassium - 441
Contains more Zinc +46.6%
Contains less Sodium -100%
Contains more Iron +15%
Contains more Calcium +40%
Contains more Magnesium +30.6%
Contains more Copper +32.2%
Contains more Phosphorus +24.9%
Equal in Potassium - 441

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
Walnut
Contains more Vitamin A +180%
Contains more Vitamin E +100%
Contains more Vitamin B1 +93.5%
Contains more Vitamin B5 +51.4%
Contains more Vitamin K +29.6%
Contains more Vitamin C +18.2%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B6 +155.7%
Equal in Vitamin B3 - 1.125
Contains more Vitamin A +180%
Contains more Vitamin E +100%
Contains more Vitamin B1 +93.5%
Contains more Vitamin B5 +51.4%
Contains more Vitamin K +29.6%
Contains more Vitamin C +18.2%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B6 +155.7%
Equal in Vitamin B3 - 1.125

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
91%
Walnut
Carbohydrates
14%
Pecan
14%
Walnut
Fats
332%
Pecan
301%
Walnut

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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 Walnut Opinion
Calories 691 654 Pecan
Protein 9.17 15.23 Walnut
Fats 71.97 65.21 Pecan
Vitamin C 1.1 1.3 Walnut
Carbs 13.86 13.71 Pecan
Cholesterol 0 0
Vitamin D 0 0
Iron 2.53 2.91 Walnut
Calcium 70 98 Walnut
Potassium 410 441 Walnut
Magnesium 121 158 Walnut
Sugars 3.97 2.61 Pecan
Fiber 9.6 6.7 Pecan
Copper 1.2 1.586 Walnut
Zinc 4.53 3.09 Pecan
Starch 0.46 0.06 Pecan
Phosphorus 277 346 Walnut
Sodium 0 2 Pecan
Vitamin A 56 20 Pecan
Vitamin E 1.4 0.7 Pecan
Vitamin D 0 0
Vitamin B1 0.66 0.341 Pecan
Vitamin B2 0.13 0.15 Walnut
Vitamin B3 1.167 1.125 Pecan
Vitamin B5 0.863 0.57 Pecan
Vitamin B6 0.21 0.537 Walnut
Vitamin B12 0 0
Vitamin K 3.5 2.7 Pecan
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 6.18 6.126 Walnut
Monounsaturated Fat 40.801 8.933 Pecan
Polyunsaturated fat 21.614 47.174 Walnut
Tryptophan 0.093 0.17 Walnut
Threonine 0.306 0.596 Walnut
Isoleucine 0.336 0.625 Walnut
Leucine 0.598 1.17 Walnut
Lysine 0.287 0.424 Walnut
Methionine 0.183 0.236 Walnut
Phenylalanine 0.426 0.711 Walnut
Valine 0.411 0.753 Walnut
Histidine 0.262 0.391 Walnut
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.