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Almond butter vs Pecan - In-Depth Nutrition Comparison

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What are the differences between Almond butter and Pecan?

  • Almond butter is higher in Vitamin E , Vitamin B2, Magnesium, Phosphorus, Calcium, Vitamin B3 and Iron, yet Pecan is higher in Manganese, Vitamin B1 and Copper.
  • Almond butter's daily need coverage for Vitamin E is 152% more.
  • Almond butter has 7 times more Vitamin B2 than Pecan. While Almond butter has 0.939mg of Vitamin B2, Pecan has only 0.13mg.

We used Nuts, almond butter, plain, without salt added and Nuts, pecans types in this article.

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Almond butter vs Pecan infographic
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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
:
3
Pecan
Contains more Iron +37.9%
Contains more Calcium +395.7%
Contains more Potassium +82.4%
Contains more Magnesium +130.6%
Contains more Phosphorus +83.4%
Contains more Copper +28.5%
Contains more Zinc +37.7%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 131% 105% 66% 200% 312% 90% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 22% 37% 87% 400% 124% 119% 0%
Contains more Iron +37.9%
Contains more Calcium +395.7%
Contains more Potassium +82.4%
Contains more Magnesium +130.6%
Contains more Phosphorus +83.4%
Contains more Copper +28.5%
Contains more Zinc +37.7%
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
:
6
Pecan
Contains more Vitamin E +1629.3%
Contains more Vitamin B2 +622.3%
Contains more Vitamin B3 +170.4%
Contains more Folate +140.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +5500%
Contains more Vitamin B1 +1509.8%
Contains more Vitamin B5 +171.4%
Contains more Vitamin B6 +103.9%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 485% 0% 11% 217% 60% 20% 24% 0% 0% 40%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 4% 28% 0% 166% 30% 22% 52% 49% 0% 9% 17%
Contains more Vitamin E +1629.3%
Contains more Vitamin B2 +622.3%
Contains more Vitamin B3 +170.4%
Contains more Folate +140.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +5500%
Contains more Vitamin B1 +1509.8%
Contains more Vitamin B5 +171.4%
Contains more Vitamin B6 +103.9%
Contains more Vitamin K +∞%

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
71
Almond butter
31
Pecan
Mineral Summary Score
140
Almond butter
110
Pecan

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
126%
Almond butter
55%
Pecan
Carbohydrates
19%
Almond butter
14%
Pecan
Fats
256%
Almond butter
332%
Pecan

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Pecan
Pecan contains less Sugars (difference - 0.46g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 2.028g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($3)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 butter Pecan Opinion
Calories 614 691 Pecan
Protein 20.96 9.17 Almond butter
Fats 55.5 71.97 Pecan
Vitamin C 0 1.1 Pecan
Carbs 18.82 13.86 Almond butter
Cholesterol 0 0
Vitamin D 0 0
Iron 3.49 2.53 Almond butter
Calcium 347 70 Almond butter
Potassium 748 410 Almond butter
Magnesium 279 121 Almond butter
Sugars 4.43 3.97 Pecan
Fiber 10.3 9.6 Almond butter
Copper 0.934 1.2 Pecan
Zinc 3.29 4.53 Pecan
Starch 0.08 0.46 Pecan
Phosphorus 508 277 Almond butter
Sodium 7 0 Pecan
Vitamin A 1 56 Pecan
Vitamin E 24.21 1.4 Almond butter
Vitamin D 0 0
Vitamin B1 0.041 0.66 Pecan
Vitamin B2 0.939 0.13 Almond butter
Vitamin B3 3.155 1.167 Almond butter
Vitamin B5 0.318 0.863 Pecan
Vitamin B6 0.103 0.21 Pecan
Vitamin B12 0 0
Vitamin K 0 3.5 Pecan
Folate 53 22 Almond butter
Trans Fat
Saturated Fat 4.152 6.18 Almond butter
Monounsaturated Fat 32.445 40.801 Pecan
Polyunsaturated fat 13.613 21.614 Pecan
Tryptophan 0.159 0.093 Almond butter
Threonine 0.555 0.306 Almond butter
Isoleucine 0.813 0.336 Almond butter
Leucine 1.483 0.598 Almond butter
Lysine 0.612 0.287 Almond butter
Methionine 0.122 0.183 Pecan
Phenylalanine 1.149 0.426 Almond butter
Valine 0.937 0.411 Almond butter
Histidine 0.55 0.262 Almond butter
Fructose 0 0.04 Pecan

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.