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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 of 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.
Cocoa bean
Cocoa bean
8
:
2
Pecan
Pecan
Contains more Calcium +58.6%
Contains more Iron +513.4%
Contains more Magnesium +293.4%
Contains more Phosphorus +162.8%
Contains more Potassium +512%
Contains more Zinc +40.6%
Contains more Copper +200.6%
Contains more Selenium +247.4%
Contains less Sodium -100%
Contains more Manganese +20.4%
Cocoa bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 582% 340% 312% 222% 3% 174% 1203% 488% 72%
Pecan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Contains more Calcium +58.6%
Contains more Iron +513.4%
Contains more Magnesium +293.4%
Contains more Phosphorus +162.8%
Contains more Potassium +512%
Contains more Zinc +40.6%
Contains more Copper +200.6%
Contains more Selenium +247.4%
Contains less Sodium -100%
Contains more Manganese +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.
Cocoa bean
Cocoa bean
3
:
7
Pecan
Pecan
Contains more Vitamin B2 +253.8%
Contains more Vitamin B3 +105.7%
Contains more Folate +45.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +1300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +500%
Contains more Vitamin B5 +239.8%
Contains more Vitamin B6 +78%
Contains more Vitamin K +45.8%
Cocoa bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 28% 107% 45% 16% 28% 24% 0% 6%
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 B2 +253.8%
Contains more Vitamin B3 +105.7%
Contains more Folate +45.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +1300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +500%
Contains more Vitamin B5 +239.8%
Contains more Vitamin B6 +78%
Contains more Vitamin K +45.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cocoa bean
Cocoa bean
3
:
2
Pecan
Pecan
Contains more Protein +97.4%
Contains more Carbs +320.6%
Contains more Other +427%
Contains more Fats +449.4%
Contains more Water +30.4%
Cocoa bean
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
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 +97.4%
Contains more Carbs +320.6%
Contains more Other +427%
Contains more Fats +449.4%
Contains more Water +30.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cocoa bean
Cocoa bean
0
:
3
Pecan
Pecan
Contains less Saturated Fat -20.4%
Contains more Monounsaturated Fat +829.4%
Contains more Polyunsaturated fat +5046.2%
Cocoa bean
62% 35% 3%
Saturated Fat: 7.76 g
Monounsaturated Fat: 4.39 g
Polyunsaturated fat: 0.42 g
Pecan
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Contains less Saturated Fat -20.4%
Contains more Monounsaturated Fat +829.4%
Contains more Polyunsaturated fat +5046.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cocoa bean Pecan
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cocoa bean Pecan Opinion
Net carbs 28.5g 4.26g Cocoa bean
Protein 18.1g 9.17g Cocoa bean
Fats 13.1g 71.97g Pecan
Carbs 58.3g 13.86g Cocoa bean
Calories 220kcal 691kcal Pecan
Starch 0.46g Pecan
Fructose 0.04g Pecan
Sugar 1.76g 3.97g Cocoa bean
Fiber 29.8g 9.6g Cocoa bean
Calcium 111mg 70mg Cocoa bean
Iron 15.52mg 2.53mg Cocoa bean
Magnesium 476mg 121mg Cocoa bean
Phosphorus 728mg 277mg Cocoa bean
Potassium 2509mg 410mg Cocoa bean
Sodium 19mg 0mg Pecan
Zinc 6.37mg 4.53mg Cocoa bean
Copper 3.607mg 1.2mg Cocoa bean
Manganese 3.737mg 4.5mg Pecan
Selenium 13.2µg 3.8µg Cocoa bean
Vitamin A 0IU 56IU Pecan
Vitamin A RAE 0µg 3µg Pecan
Vitamin E 0.1mg 1.4mg Pecan
Vitamin C 0mg 1.1mg Pecan
Vitamin B1 0.11mg 0.66mg Pecan
Vitamin B2 0.46mg 0.13mg Cocoa bean
Vitamin B3 2.4mg 1.167mg Cocoa bean
Vitamin B5 0.254mg 0.863mg Pecan
Vitamin B6 0.118mg 0.21mg Pecan
Folate 32µg 22µg Cocoa bean
Vitamin K 2.4µg 3.5µg Pecan
Tryptophan 0.271mg 0.093mg Cocoa bean
Threonine 0.716mg 0.306mg Cocoa bean
Isoleucine 0.701mg 0.336mg Cocoa bean
Leucine 1.097mg 0.598mg Cocoa bean
Lysine 0.907mg 0.287mg Cocoa bean
Methionine 0.187mg 0.183mg Cocoa bean
Phenylalanine 0.869mg 0.426mg Cocoa bean
Valine 1.086mg 0.411mg Cocoa bean
Histidine 0.312mg 0.262mg Cocoa bean
Saturated Fat 7.76g 6.18g Pecan
Monounsaturated Fat 4.39g 40.801g Pecan
Polyunsaturated fat 0.42g 21.614g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean 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
21%
Cocoa bean
31%
Pecan
Minerals Daily Need Coverage Score
343%
Cocoa bean
149%
Pecan

Comparison summary

Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Pecan
Pecan is lower in Saturated Fat (difference - 1.58g)
Which food is richer in vitamins?
Pecan
Pecan is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa bean
Cocoa bean is lower in Sugar (difference - 2.21g)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 10)
Which food is cheaper?
Cocoa bean
Cocoa bean is cheaper (difference - $0.4)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.