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  6. Almond butter vs. Pecan

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond butter
Almond butter
5
:
5
Pecan
Pecan
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%
Contains more Manganese +111.2%
Contains more Selenium +58.3%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Pecan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
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%
Contains more Manganese +111.2%
Contains more Selenium +58.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond butter
Almond butter
4
:
6
Pecan
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 +∞%
Almond butter
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%
Pecan
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond butter
Almond butter
3
:
2
Pecan
Pecan
Contains more Protein +128.6%
Contains more Carbs +35.8%
Contains more Other +108.1%
Contains more Fats +29.7%
Contains more Water +114.6%
Almond butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Pecan
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more Protein +128.6%
Contains more Carbs +35.8%
Contains more Other +108.1%
Contains more Fats +29.7%
Contains more Water +114.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond butter
Almond butter
1
:
2
Pecan
Pecan
Contains less Saturated Fat -32.8%
Contains more Monounsaturated Fat +25.8%
Contains more Polyunsaturated fat +58.8%
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Pecan
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Contains less Saturated Fat -32.8%
Contains more Monounsaturated Fat +25.8%
Contains more Polyunsaturated fat +58.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond butter
Almond butter
2
:
3
Pecan
Pecan
Contains more Sucrose +11.3%
Contains more Maltose +∞%
Contains more Starch +475%
Contains more Glucose +100%
Contains more Fructose +∞%
Almond butter
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Pecan
10% 88%
Starch: 0.46 g
Sucrose: 3.9 g
Glucose: 0.04 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +11.3%
Contains more Maltose +∞%
Contains more Starch +475%
Contains more Glucose +100%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond butter Pecan
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals 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
Manganese 2.131mg 4.5mg Pecan
Selenium 2.4µg 3.8µg Pecan
Vitamin A 1IU 56IU Pecan
Vitamin A RAE 0µg 3µg Pecan
Vitamin E 24.21mg 1.4mg Almond butter
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 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
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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
71%
Almond butter
31%
Pecan
Minerals Daily Need Coverage Score
141%
Almond butter
149%
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 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 minerals?
?
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.
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.