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Almond vs Pecan - In-Depth Nutrition Comparison

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Summary of differences between Almond and Pecan

  • Almond has more Vitamin E , Vitamin B2, Magnesium, Phosphorus, Calcium, Vitamin B3, and Iron, while Pecan has more Manganese, Vitamin B1, and Copper.
  • Almond covers your daily need of Vitamin E 162% more than Pecan.
  • Almond contains 9 times more Vitamin B2 than Pecan. While Almond contains 1.138mg of Vitamin B2, Pecan contains only 0.13mg.

These are the specific foods used in this comparison Nuts, almonds and Nuts, pecans.

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Almond 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
Almond
5
:
3
Pecan
Contains more Iron +46.6%
Contains more Calcium +284.3%
Contains more Potassium +78.8%
Contains more Magnesium +123.1%
Contains more Phosphorus +73.6%
Contains more Copper +16.4%
Contains more Zinc +45.2%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 140% 81% 65% 193% 344% 86% 207% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 22% 37% 87% 400% 124% 119% 0%
Contains more Iron +46.6%
Contains more Calcium +284.3%
Contains more Potassium +78.8%
Contains more Magnesium +123.1%
Contains more Phosphorus +73.6%
Contains more Copper +16.4%
Contains more Zinc +45.2%
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
Almond
4
:
6
Pecan
Contains more Vitamin E +1730.7%
Contains more Vitamin B2 +775.4%
Contains more Vitamin B3 +210%
Contains more Folate +100%
Contains more Vitamin C +∞%
Contains more Vitamin A +2700%
Contains more Vitamin B1 +222%
Contains more Vitamin B5 +83.2%
Contains more Vitamin B6 +53.3%
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% 513% 0% 52% 263% 68% 29% 32% 0% 0% 33%
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 +1730.7%
Contains more Vitamin B2 +775.4%
Contains more Vitamin B3 +210%
Contains more Folate +100%
Contains more Vitamin C +∞%
Contains more Vitamin A +2700%
Contains more Vitamin B1 +222%
Contains more Vitamin B5 +83.2%
Contains more Vitamin B6 +53.3%
Contains more Vitamin K +∞%

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
82
Almond
31
Pecan
Mineral Summary Score
139
Almond
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
127%
Almond
55%
Pecan
Carbohydrates
22%
Almond
14%
Pecan
Fats
230%
Almond
332%
Pecan

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond 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 is lower in Sugar?
Pecan
Pecan is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 2.378g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 10)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.6)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Almond Pecan Opinion
Calories 579 691 Pecan
Protein 21.15 9.17 Almond
Fats 49.93 71.97 Pecan
Vitamin C 0 1.1 Pecan
Carbs 21.55 13.86 Almond
Cholesterol 0 0
Vitamin D 0 0
Iron 3.71 2.53 Almond
Calcium 269 70 Almond
Potassium 733 410 Almond
Magnesium 270 121 Almond
Sugar 4.35 3.97 Pecan
Fiber 12.5 9.6 Almond
Copper 1.031 1.2 Pecan
Zinc 3.12 4.53 Pecan
Starch 0.72 0.46 Almond
Phosphorus 481 277 Almond
Sodium 1 0 Pecan
Vitamin A 2 56 Pecan
Vitamin E 25.63 1.4 Almond
Vitamin D 0 0
Vitamin B1 0.205 0.66 Pecan
Vitamin B2 1.138 0.13 Almond
Vitamin B3 3.618 1.167 Almond
Vitamin B5 0.471 0.863 Pecan
Vitamin B6 0.137 0.21 Pecan
Vitamin B12 0 0
Vitamin K 0 3.5 Pecan
Folate 44 22 Almond
Trans Fat 0.015 Pecan
Saturated Fat 3.802 6.18 Almond
Monounsaturated Fat 31.551 40.801 Pecan
Polyunsaturated fat 12.329 21.614 Pecan
Tryptophan 0.211 0.093 Almond
Threonine 0.601 0.306 Almond
Isoleucine 0.751 0.336 Almond
Leucine 1.473 0.598 Almond
Lysine 0.568 0.287 Almond
Methionine 0.157 0.183 Pecan
Phenylalanine 1.132 0.426 Almond
Valine 0.855 0.411 Almond
Histidine 0.539 0.262 Almond
Fructose 0.11 0.04 Almond

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.