Coconut vs. Pecan — In-Depth Nutrition Comparison
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What are the main differences between coconut and pecan?
- Coconut is richer in selenium, yet pecan is richer in manganese, copper, vitamin B1, zinc, phosphorus, magnesium, vitamin B6, and vitamin B5.
- Pecan's daily need coverage for manganese is 130% higher.
- Coconut has 5 times more saturated fat than pecan. Coconut has 29.698g of saturated fat, while pecan has 6.18g.
- Pecan has a lower glycemic index than coconut.
We used Nuts, coconut meat, raw and Nuts, pecans types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more SeleniumSelenium | +165.8% |
| Contains more MagnesiumMagnesium | +278.1% |
| Contains more CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +15.2% |
| Contains more CopperCopper | +175.9% |
| Contains more ZincZinc | +311.8% |
| Contains more PhosphorusPhosphorus | +145.1% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +200% |
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.
| Contains more Vitamin CVitamin C | +200% |
| Contains more FolateFolate | +18.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +483.3% |
| Contains more Vitamin B1Vitamin B1 | +900% |
| Contains more Vitamin B2Vitamin B2 | +550% |
| Contains more Vitamin B3Vitamin B3 | +116.1% |
| Contains more Vitamin B5Vitamin B5 | +187.7% |
| Contains more Vitamin B6Vitamin B6 | +288.9% |
| Contains more Vitamin KVitamin K | +1650% |
| Contains more CholineCholine | +234.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.366g | 21.614g | 142% |
| Manganese | 1.5mg | 4.5mg | 130% |
| Saturated fat | 29.698g | 6.18g | 107% |
| Monounsaturated fat | 1.425g | 40.801g | 98% |
| Copper | 0.435mg | 1.2mg | 85% |
| Fats | 33.49g | 71.97g | 59% |
| Vitamin B1 | 0.066mg | 0.66mg | 50% |
| Zinc | 1.1mg | 4.53mg | 31% |
| Phosphorus | 113mg | 277mg | 23% |
| Magnesium | 32mg | 121mg | 21% |
| Calories | 354kcal | 691kcal | 17% |
| Protein | 3.33g | 9.17g | 12% |
| Vitamin B6 | 0.054mg | 0.21mg | 12% |
| Vitamin B5 | 0.3mg | 0.863mg | 11% |
| Selenium | 10.1µg | 3.8µg | 11% |
| Vitamin B2 | 0.02mg | 0.13mg | 8% |
| Vitamin E | 0.24mg | 1.4mg | 8% |
| Calcium | 14mg | 70mg | 6% |
| Choline | 12.1mg | 40.5mg | 5% |
| Vitamin B3 | 0.54mg | 1.167mg | 4% |
| Vitamin K | 0.2µg | 3.5µg | 3% |
| Vitamin C | 3.3mg | 1.1mg | 2% |
| Fiber | 9g | 9.6g | 2% |
| Potassium | 356mg | 410mg | 2% |
| Sodium | 20mg | 0mg | 1% |
| Folate | 26µg | 22µg | 1% |
| Iron | 2.43mg | 2.53mg | 1% |
| Carbs | 15.23g | 13.86g | 0% |
| Net carbs | 6.23g | 4.26g | N/A |
| Sugar | 6.23g | 3.97g | N/A |
| Starch | 0.46g | 0% | |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.039mg | 0.093mg | 0% |
| Threonine | 0.121mg | 0.306mg | 0% |
| Isoleucine | 0.131mg | 0.336mg | 0% |
| Leucine | 0.247mg | 0.598mg | 0% |
| Lysine | 0.147mg | 0.287mg | 0% |
| Methionine | 0.062mg | 0.183mg | 0% |
| Phenylalanine | 0.169mg | 0.426mg | 0% |
| Valine | 0.202mg | 0.411mg | 0% |
| Histidine | 0.077mg | 0.262mg | 0% |
| Fructose | 0.04g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1234.9% |
| Contains more ProteinProtein | +175.4% |
| Contains more FatsFats | +114.9% |
| Contains more OtherOther | +54.2% |
~equal in
Carbs
~13.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -79.2% |
| Contains more Mono. FatMonounsaturated fat | +2763.2% |
| Contains more Poly. FatPolyunsaturated fat | +5805.5% |
