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  6. Cocoa bean vs. Pecan

Cocoa bean vs. Pecan — In-Depth Nutrition Comparison

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How are cocoa bean and pecan different?

  • Cocoa bean is richer in copper, iron, magnesium, fiber, phosphorus, potassium, vitamin B2, and selenium, while pecan is higher in vitamin B1 and manganese.
  • Cocoa bean covers your daily need for copper, 267% more than pecan.
  • Cocoa bean contains 6 times more iron than pecan. Cocoa bean contains 15.52mg of iron, while pecan contains 2.53mg.

Cocoa, dry powder, unsweetened, processed with alkali and Nuts, pecans types were used in this article.

Infographic

Cocoa bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Pecan
Pecan
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more MagnesiumMagnesium +293.4%
Contains more CalciumCalcium +58.6%
Contains more PotassiumPotassium +512%
Contains more IronIron +513.4%
Contains more CopperCopper +200.6%
Contains more ZincZinc +40.6%
Contains more PhosphorusPhosphorus +162.8%
Contains more SeleniumSelenium +247.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +20.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Pecan
Pecan
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin B2Vitamin B2 +253.8%
Contains more Vitamin B3Vitamin B3 +105.7%
Contains more FolateFolate +45.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B5Vitamin B5 +239.8%
Contains more Vitamin B6Vitamin B6 +78%
Contains more Vitamin KVitamin K +45.8%
Contains more CholineCholine +255.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Pecan DV% diff.
Copper 3.607mg 1.2mg 267%
Iron 15.52mg 2.53mg 162%
Polyunsaturated fat 0.42g 21.614g 141%
Fats 13.1g 71.97g 91%
Monounsaturated fat 4.39g 40.801g 91%
Magnesium 476mg 121mg 85%
Fiber 29.8g 9.6g 81%
Phosphorus 728mg 277mg 64%
Potassium 2509mg 410mg 62%
Vitamin B1 0.11mg 0.66mg 46%
Manganese 3.737mg 4.5mg 33%
Vitamin B2 0.46mg 0.13mg 25%
Calories 220kcal 691kcal 24%
Caffeine 78mg 0mg 20%
Protein 18.1g 9.17g 18%
Selenium 13.2µg 3.8µg 17%
Zinc 6.37mg 4.53mg 17%
Carbs 58.3g 13.86g 15%
Vitamin B5 0.254mg 0.863mg 12%
Vitamin E 0.1mg 1.4mg 9%
Vitamin B3 2.4mg 1.167mg 8%
Saturated fat 7.76g 6.18g 7%
Vitamin B6 0.118mg 0.21mg 7%
Choline 11.4mg 40.5mg 5%
Calcium 111mg 70mg 4%
Folate 32µg 22µg 3%
Sodium 19mg 0mg 1%
Vitamin C 0mg 1.1mg 1%
Vitamin K 2.4µg 3.5µg 1%
Net carbs 28.5g 4.26g N/A
Sugar 1.76g 3.97g N/A
Starch 0.46g 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.271mg 0.093mg 0%
Threonine 0.716mg 0.306mg 0%
Isoleucine 0.701mg 0.336mg 0%
Leucine 1.097mg 0.598mg 0%
Lysine 0.907mg 0.287mg 0%
Methionine 0.187mg 0.183mg 0%
Phenylalanine 0.869mg 0.426mg 0%
Valine 1.086mg 0.411mg 0%
Histidine 0.312mg 0.262mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Pecan
Pecan
2
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 ProteinProtein +97.4%
Contains more CarbsCarbs +320.6%
Contains more OtherOther +427%
Contains more FatsFats +449.4%
Contains more WaterWater +30.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Pecan
Pecan
3
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated fat -20.4%
Contains more Mono. FatMonounsaturated fat +829.4%
Contains more Poly. FatPolyunsaturated fat +5046.2%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.