Oatmeal vs. Pecan — In-Depth Nutrition Comparison
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A recap on differences between oatmeal and pecan
- Oatmeal has more iron and vitamin B3; however, pecan is higher in manganese, copper, zinc, vitamin B1, fiber, phosphorus, and magnesium.
- Pecan covers your daily manganese needs 171% more than oatmeal.
- Pecan contains 3 times less vitamin B3 than oatmeal. Oatmeal contains 3.025mg of vitamin B3, while pecan contains 1.167mg.
- Oatmeal has less saturated fat.
- The glycemic index of oatmeal is higher.
Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Nuts, pecans.
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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 CalciumCalcium | +14.3% |
| Contains more IronIron | +135.6% |
| Contains more SeleniumSelenium | +31.6% |
| Contains more MagnesiumMagnesium | +365.4% |
| Contains more PotassiumPotassium | +572.1% |
| Contains more CopperCopper | +1718.2% |
| Contains more ZincZinc | +630.6% |
| Contains more PhosphorusPhosphorus | +259.7% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +706.5% |
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 AVitamin A | +4233.3% |
| Contains more Vitamin B2Vitamin B2 | +65.4% |
| Contains more Vitamin B3Vitamin B3 | +159.2% |
| Contains more Vitamin B6Vitamin B6 | +38.1% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1900% |
| Contains more Vitamin B1Vitamin B1 | +153.8% |
| Contains more Vitamin B5Vitamin B5 | +172.2% |
| Contains more Vitamin KVitamin K | +775% |
| Contains more CholineCholine | +761.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.558mg | 4.5mg | 171% |
| Polyunsaturated fat | 0.426g | 21.614g | 141% |
| Copper | 0.066mg | 1.2mg | 126% |
| Fats | 1.36g | 71.97g | 109% |
| Monounsaturated fat | 0.391g | 40.801g | 101% |
| Iron | 5.96mg | 2.53mg | 43% |
| Zinc | 0.62mg | 4.53mg | 36% |
| Vitamin B1 | 0.26mg | 0.66mg | 33% |
| Fiber | 1.7g | 9.6g | 32% |
| Calories | 68kcal | 691kcal | 31% |
| Phosphorus | 77mg | 277mg | 29% |
| Saturated fat | 0.226g | 6.18g | 27% |
| Magnesium | 26mg | 121mg | 23% |
| Vitamin A | 130µg | 3µg | 14% |
| Protein | 2.37g | 9.17g | 14% |
| Vitamin B3 | 3.025mg | 1.167mg | 12% |
| Vitamin B5 | 0.317mg | 0.863mg | 11% |
| Potassium | 61mg | 410mg | 10% |
| Vitamin E | 0.07mg | 1.4mg | 9% |
| Choline | 4.7mg | 40.5mg | 7% |
| Vitamin B2 | 0.215mg | 0.13mg | 7% |
| Folate | 44µg | 22µg | 6% |
| Vitamin B6 | 0.29mg | 0.21mg | 6% |
| Starch | 10.37g | 0.46g | 4% |
| Vitamin K | 0.4µg | 3.5µg | 3% |
| Sodium | 49mg | 0mg | 2% |
| Selenium | 5µg | 3.8µg | 2% |
| Carbs | 11.67g | 13.86g | 1% |
| Vitamin C | 0mg | 1.1mg | 1% |
| Calcium | 80mg | 70mg | 1% |
| Net carbs | 9.97g | 4.26g | N/A |
| Sugar | 0.46g | 3.97g | N/A |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.04mg | 0.093mg | 0% |
| Threonine | 0.083mg | 0.306mg | 0% |
| Isoleucine | 0.105mg | 0.336mg | 0% |
| Leucine | 0.2mg | 0.598mg | 0% |
| Lysine | 0.135mg | 0.287mg | 0% |
| Methionine | 0.04mg | 0.183mg | 0% |
| Phenylalanine | 0.13mg | 0.426mg | 0% |
| Valine | 0.151mg | 0.411mg | 0% |
| Histidine | 0.057mg | 0.262mg | 0% |
| Fructose | 0g | 0.04g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2287.2% |
| Contains more ProteinProtein | +286.9% |
| Contains more FatsFats | +5191.9% |
| Contains more CarbsCarbs | +18.8% |
| Contains more OtherOther | +159.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.3% |
| Contains more Mono. FatMonounsaturated fat | +10335% |
| Contains more Poly. FatPolyunsaturated fat | +4973.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +2154.3% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +1244.8% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
