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  6. Lentil vs. Pecan

Lentil vs. Pecan — In-Depth Nutrition Comparison

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Important differences between Lentil and Pecan

  • Lentil has more Folate, and Iron, however, Pecan is richer in Manganese, Copper, Vitamin B1, Zinc, Magnesium, Phosphorus, and Vitamin E .
  • Pecan's daily need coverage for Manganese is 174% more.
  • Lentil contains 8 times more Folate than Pecan. Lentil contains 181µg of Folate, while Pecan contains 22µg.
  • Lentil contains less Saturated Fat.

The food varieties used in the comparison are Lentils, mature seeds, cooked, boiled, without salt and Nuts, pecans.

Infographic

Lentil 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.
Lentil
Lentil
1
:
9
Pecan
Pecan
Contains more Iron +31.6%
Contains more Calcium +268.4%
Contains more Magnesium +236.1%
Contains more Phosphorus +53.9%
Contains more Potassium +11.1%
Contains less Sodium -100%
Contains more Zinc +256.7%
Contains more Copper +378.1%
Contains more Manganese +810.9%
Contains more Selenium +35.7%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Pecan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Contains more Iron +31.6%
Contains more Calcium +268.4%
Contains more Magnesium +236.1%
Contains more Phosphorus +53.9%
Contains more Potassium +11.1%
Contains less Sodium -100%
Contains more Zinc +256.7%
Contains more Copper +378.1%
Contains more Manganese +810.9%
Contains more Selenium +35.7%

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.
Lentil
Lentil
2
:
8
Pecan
Pecan
Contains more Vitamin C +36.4%
Contains more Folate +722.7%
Contains more Vitamin A +600%
Contains more Vitamin E +1172.7%
Contains more Vitamin B1 +290.5%
Contains more Vitamin B2 +78.1%
Contains more Vitamin B3 +10.1%
Contains more Vitamin B5 +35.3%
Contains more Vitamin B6 +18%
Contains more Vitamin K +105.9%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
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 C +36.4%
Contains more Folate +722.7%
Contains more Vitamin A +600%
Contains more Vitamin E +1172.7%
Contains more Vitamin B1 +290.5%
Contains more Vitamin B2 +78.1%
Contains more Vitamin B3 +10.1%
Contains more Vitamin B5 +35.3%
Contains more Vitamin B6 +18%
Contains more Vitamin K +105.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
2
:
3
Pecan
Pecan
Contains more Carbs +45.2%
Contains more Water +1878.4%
Contains more Fats +18839.5%
Contains more Other +78.3%
Equal in Protein - 9.17
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 Carbs +45.2%
Contains more Water +1878.4%
Contains more Fats +18839.5%
Contains more Other +78.3%
Equal in Protein - 9.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
:
2
Pecan
Pecan
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +63651.6%
Contains more Polyunsaturated fat +12250.9%
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Pecan
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +63651.6%
Contains more Polyunsaturated fat +12250.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Pecan Opinion
Net carbs 12.23g 4.26g Lentil
Protein 9.02g 9.17g Pecan
Fats 0.38g 71.97g Pecan
Carbs 20.13g 13.86g Lentil
Calories 116kcal 691kcal Pecan
Starch 0.46g Pecan
Fructose 0.04g Pecan
Sugar 1.8g 3.97g Lentil
Fiber 7.9g 9.6g Pecan
Calcium 19mg 70mg Pecan
Iron 3.33mg 2.53mg Lentil
Magnesium 36mg 121mg Pecan
Phosphorus 180mg 277mg Pecan
Potassium 369mg 410mg Pecan
Sodium 2mg 0mg Pecan
Zinc 1.27mg 4.53mg Pecan
Copper 0.251mg 1.2mg Pecan
Manganese 0.494mg 4.5mg Pecan
Selenium 2.8µg 3.8µg Pecan
Vitamin A 8IU 56IU Pecan
Vitamin A RAE 0µg 3µg Pecan
Vitamin E 0.11mg 1.4mg Pecan
Vitamin C 1.5mg 1.1mg Lentil
Vitamin B1 0.169mg 0.66mg Pecan
Vitamin B2 0.073mg 0.13mg Pecan
Vitamin B3 1.06mg 1.167mg Pecan
Vitamin B5 0.638mg 0.863mg Pecan
Vitamin B6 0.178mg 0.21mg Pecan
Folate 181µg 22µg Lentil
Vitamin K 1.7µg 3.5µg Pecan
Tryptophan 0.081mg 0.093mg Pecan
Threonine 0.323mg 0.306mg Lentil
Isoleucine 0.39mg 0.336mg Lentil
Leucine 0.654mg 0.598mg Lentil
Lysine 0.63mg 0.287mg Lentil
Methionine 0.077mg 0.183mg Pecan
Phenylalanine 0.445mg 0.426mg Lentil
Valine 0.448mg 0.411mg Lentil
Histidine 0.254mg 0.262mg Pecan
Saturated Fat 0.053g 6.18g Lentil
Monounsaturated Fat 0.064g 40.801g Pecan
Polyunsaturated fat 0.175g 21.614g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil 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
26%
Lentil
31%
Pecan
Minerals Daily Need Coverage Score
46%
Lentil
149%
Pecan

Comparison summary

Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 19)
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?
Lentil
Lentil is lower in Sugar (difference - 2.17g)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 6.127g)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $1.9)
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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.