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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.

Infographic

Almond butter vs Pecan infographic
Infographic link

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
Contains more Calcium +395.7%
Contains more Iron +37.9%
Contains more Magnesium +130.6%
Contains more Phosphorus +83.4%
Contains more Potassium +82.4%
Contains less Sodium -100%
Contains more Zinc +37.7%
Contains more Copper +28.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 131% 200% 218% 66% 1% 90% 312%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 95% 87% 119% 37% 0% 124% 400%
Contains more Calcium +395.7%
Contains more Iron +37.9%
Contains more Magnesium +130.6%
Contains more Phosphorus +83.4%
Contains more Potassium +82.4%
Contains less Sodium -100%
Contains more Zinc +37.7%
Contains more Copper +28.5%

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 A +5500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1509.8%
Contains more Vitamin B5 +171.4%
Contains more Vitamin B6 +103.9%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 9%
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 A +5500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1509.8%
Contains more Vitamin B5 +171.4%
Contains more Vitamin B6 +103.9%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to 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 Sugar 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

All nutrients comparison - raw data values

Nutrient Almond butter Pecan Opinion
Net carbs 8.52g 4.26g Almond butter
Protein 20.96g 9.17g Almond butter
Fats 55.5g 71.97g Pecan
Carbs 18.82g 13.86g Almond butter
Calories 614kcal 691kcal Pecan
Starch 0.08g 0.46g Pecan
Fructose 0g 0.04g Pecan
Sugar 4.43g 3.97g Pecan
Fiber 10.3g 9.6g Almond butter
Calcium 347mg 70mg Almond butter
Iron 3.49mg 2.53mg Almond butter
Magnesium 279mg 121mg Almond butter
Phosphorus 508mg 277mg Almond butter
Potassium 748mg 410mg Almond butter
Sodium 7mg 0mg Pecan
Zinc 3.29mg 4.53mg Pecan
Copper 0.934mg 1.2mg Pecan
Vitamin A 1IU 56IU Pecan
Vitamin E 24.21mg 1.4mg Almond butter
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.1mg Pecan
Vitamin B1 0.041mg 0.66mg Pecan
Vitamin B2 0.939mg 0.13mg Almond butter
Vitamin B3 3.155mg 1.167mg Almond butter
Vitamin B5 0.318mg 0.863mg Pecan
Vitamin B6 0.103mg 0.21mg Pecan
Folate 53µg 22µg Almond butter
Vitamin B12 0µg 0µg
Vitamin K 0µg 3.5µg Pecan
Tryptophan 0.159mg 0.093mg Almond butter
Threonine 0.555mg 0.306mg Almond butter
Isoleucine 0.813mg 0.336mg Almond butter
Leucine 1.483mg 0.598mg Almond butter
Lysine 0.612mg 0.287mg Almond butter
Methionine 0.122mg 0.183mg Pecan
Phenylalanine 1.149mg 0.426mg Almond butter
Valine 0.937mg 0.411mg Almond butter
Histidine 0.55mg 0.262mg Almond butter
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 4.152g 6.18g Almond butter
Monounsaturated Fat 32.445g 40.801g Pecan
Polyunsaturated fat 13.613g 21.614g Pecan

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
126%
Almond butter
55%
Pecan
Carbohydrates
19%
Almond butter
14%
Pecan
Fats
256%
Almond butter
332%
Pecan

Comparison summary

Which food is lower in Sugar?
Pecan
Pecan is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 to 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.