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  6. Millet raw vs. Pecan

Millet raw vs. Pecan — In-Depth Nutrition Comparison

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Summary of differences between millet raw and pecan

  • Millet raw has more vitamin B3, folate, vitamin B6, and vitamin B2, while pecan has more manganese, copper, zinc, vitamin B1, and vitamin E.
  • Pecan covers your daily need for manganese, 125% more than millet raw.
  • Millet raw contains 4 times more vitamin B3 than pecan. While millet raw contains 4.72mg of vitamin B3, pecan contains only 1.167mg.
  • The amount of saturated fat in millet raw is lower.
  • Pecan has a lower glycemic index. The glycemic index of pecan is 10, while the glycemic index of millet raw is 71.

These are the specific foods used in this comparison Millet, raw and Nuts, pecans.

Infographic

Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Pecan
Pecan
7
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 IronIron +19%
Contains more CalciumCalcium +775%
Contains more PotassiumPotassium +110.3%
Contains more CopperCopper +60%
Contains more ZincZinc +169.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +175.7%
Contains more SeleniumSelenium +40.7%
~equal in Magnesium ~121mg
~equal in Phosphorus ~277mg

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Pecan
Pecan
6
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 +123.1%
Contains more Vitamin B3Vitamin B3 +304.5%
Contains more Vitamin B6Vitamin B6 +82.9%
Contains more FolateFolate +286.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2700%
Contains more Vitamin B1Vitamin B1 +56.8%
Contains more Vitamin KVitamin K +288.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.863mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Pecan DV% diff.
Polyunsaturated fat 2.134g 21.614g 130%
Manganese 1.632mg 4.5mg 125%
Fats 4.22g 71.97g 104%
Monounsaturated fat 0.773g 40.801g 100%
Copper 0.75mg 1.2mg 50%
Zinc 1.68mg 4.53mg 26%
Saturated fat 0.723g 6.18g 25%
Vitamin B3 4.72mg 1.167mg 22%
Vitamin B1 0.421mg 0.66mg 20%
Carbs 72.85g 13.86g 20%
Folate 85µg 22µg 16%
Calories 378kcal 691kcal 16%
Vitamin B6 0.384mg 0.21mg 13%
Vitamin B2 0.29mg 0.13mg 12%
Vitamin E 0.05mg 1.4mg 9%
Choline 40.5mg 7%
Calcium 8mg 70mg 6%
Potassium 195mg 410mg 6%
Iron 3.01mg 2.53mg 6%
Protein 11.02g 9.17g 4%
Fiber 8.5g 9.6g 4%
Selenium 2.7µg 3.8µg 2%
Vitamin K 0.9µg 3.5µg 2%
Magnesium 114mg 121mg 2%
Vitamin C 0mg 1.1mg 1%
Phosphorus 285mg 277mg 1%
Net carbs 64.35g 4.26g N/A
Sugar 3.97g N/A
Starch 0.46g 0%
Sodium 5mg 0mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B5 0.848mg 0.863mg 0%
Tryptophan 0.119mg 0.093mg 0%
Threonine 0.353mg 0.306mg 0%
Isoleucine 0.465mg 0.336mg 0%
Leucine 1.4mg 0.598mg 0%
Lysine 0.212mg 0.287mg 0%
Methionine 0.221mg 0.183mg 0%
Phenylalanine 0.58mg 0.426mg 0%
Valine 0.578mg 0.411mg 0%
Histidine 0.236mg 0.262mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Pecan
Pecan
1
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 +20.2%
Contains more CarbsCarbs +425.6%
Contains more WaterWater +146.3%
Contains more OtherOther +118.9%
Contains more FatsFats +1605.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 less Sat. FatSaturated fat -88.3%
Contains more Mono. FatMonounsaturated fat +5178.3%
Contains more Poly. FatPolyunsaturated fat +912.8%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.