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  6. Olive oil vs. Pecan

Olive oil vs. Pecan — In-Depth Nutrition Comparison

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A recap on differences between Olive oil and Pecan

  • Olive oil has more Vitamin E, and Vitamin K, however, Pecan is higher in Manganese, Copper, Vitamin B1, Zinc, Phosphorus, Fiber, and Magnesium.
  • Pecan covers your daily Manganese needs 196% more than Olive oil.
  • Pecan contains 17 times less Vitamin K than Olive oil. Olive oil contains 60.2µg of Vitamin K, while Pecan contains 3.5µg.
  • Pecan has less Saturated Fat.

Food varieties used in this article are Oil, olive, salad or cooking and Nuts, pecans.

Infographic

Olive oil 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 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Pecan
Pecan
10
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 +∞%
Contains more CalciumCalcium +6900%
Contains more PotassiumPotassium +40900%
Contains more IronIron +351.8%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Pecan
Pecan
9
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% 3.4% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin EVitamin E +925%
Contains more Vitamin KVitamin K +1620%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +13400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Pecan
Pecan
4
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 FatsFats +38.9%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 75% 11%
Saturated Fat: Sat. Fat 13.808 g
Monounsaturated Fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Pecan
Pecan
2
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 more Mono. FatMonounsaturated Fat +78.8%
Contains less Sat. FatSaturated Fat -55.2%
Contains more Poly. FatPolyunsaturated fat +105.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive oil Pecan Opinion
Calories 884kcal 691kcal Olive oil
Protein 0g 9.17g Pecan
Fats 100g 71.97g Olive oil
Vitamin C 0mg 1.1mg Pecan
Net carbs 0g 4.26g Pecan
Carbs 0g 13.86g Pecan
Magnesium 0mg 121mg Pecan
Calcium 1mg 70mg Pecan
Potassium 1mg 410mg Pecan
Iron 0.56mg 2.53mg Pecan
Sugar 0g 3.97g Olive oil
Fiber 0g 9.6g Pecan
Copper 0mg 1.2mg Pecan
Zinc 0mg 4.53mg Pecan
Starch 0.46g Pecan
Phosphorus 0mg 277mg Pecan
Sodium 2mg 0mg Pecan
Vitamin A 0IU 56IU Pecan
Vitamin A RAE 0µg 3µg Pecan
Vitamin E 14.35mg 1.4mg Olive oil
Manganese 0mg 4.5mg Pecan
Selenium 0µg 3.8µg Pecan
Vitamin B1 0mg 0.66mg Pecan
Vitamin B2 0mg 0.13mg Pecan
Vitamin B3 0mg 1.167mg Pecan
Vitamin B5 0mg 0.863mg Pecan
Vitamin B6 0mg 0.21mg Pecan
Vitamin K 60.2µg 3.5µg Olive oil
Folate 0µg 22µg Pecan
Choline 0.3mg 40.5mg Pecan
Saturated Fat 13.808g 6.18g Pecan
Monounsaturated Fat 72.961g 40.801g Olive oil
Polyunsaturated fat 10.523g 21.614g Pecan
Tryptophan 0mg 0.093mg Pecan
Threonine 0mg 0.306mg Pecan
Isoleucine 0mg 0.336mg Pecan
Leucine 0mg 0.598mg Pecan
Lysine 0mg 0.287mg Pecan
Methionine 0mg 0.183mg Pecan
Phenylalanine 0mg 0.426mg Pecan
Valine 0mg 0.411mg Pecan
Histidine 0mg 0.262mg Pecan
Fructose 0.04g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Pecan
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Olive oil
31%
Pecan
Minerals Daily Need Coverage Score
2%
Olive oil
149%
Pecan

Comparison summary

Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Pecan
Pecan is lower in Saturated Fat (difference - 7.628g)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is richer in vitamins?
Pecan
Pecan is relatively richer in vitamins
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 3.97g)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 10)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $1.6)
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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.