Oats vs. Pecan — In-Depth Nutrition Comparison
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Significant differences between oats and pecan
- Oats have more phosphorus, iron, manganese, magnesium, vitamin B5, vitamin B1, and folate; however, pecan is richer in copper and vitamin B6.
- Pecan covers your daily copper needs 64% more than oats.
- Pecan has 3 times less folate than oats. Oats have 56µg of folate, while pecan has 22µg.
- Oats contain less saturated fat.
- Oats have a higher glycemic index. The glycemic index of oats is 59, while the glycemic index of pecan is 10.
Specific food types used in this comparison are Oats 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 MagnesiumMagnesium | +46.3% |
| Contains more IronIron | +86.6% |
| Contains more PhosphorusPhosphorus | +88.8% |
| Contains more CalciumCalcium | +29.6% |
| Contains more CopperCopper | +91.7% |
| Contains more ZincZinc | +14.1% |
| Contains less SodiumSodium | -100% |
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 B1Vitamin B1 | +15.6% |
| Contains more Vitamin B5Vitamin B5 | +56.3% |
| Contains more FolateFolate | +154.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +21.4% |
| Contains more Vitamin B6Vitamin B6 | +76.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +84.2% |
| Contains more CarbsCarbs | +378.1% |
| Contains more WaterWater | +133.5% |
| Contains more OtherOther | +16.2% |
| Contains more FatsFats | +943% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -80.3% |
| Contains more Mono. FatMonounsaturated fat | +1773.3% |
| Contains more Poly. FatPolyunsaturated fat | +752.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 2.535g | 21.614g | 127% |
| Fats | 6.9g | 71.97g | 100% |
| Monounsaturated fat | 2.178g | 40.801g | 97% |
| Copper | 0.626mg | 1.2mg | 64% |
| Phosphorus | 523mg | 277mg | 35% |
| Iron | 4.72mg | 2.53mg | 27% |
| Saturated fat | 1.217g | 6.18g | 23% |
| Manganese | 4.916mg | 4.5mg | 18% |
| Carbs | 66.27g | 13.86g | 17% |
| Calories | 389kcal | 691kcal | 15% |
| Protein | 16.89g | 9.17g | 15% |
| Magnesium | 177mg | 121mg | 13% |
| Vitamin B5 | 1.349mg | 0.863mg | 10% |
| Folate | 56µg | 22µg | 9% |
| Vitamin E | 1.4mg | 9% | |
| Vitamin B1 | 0.763mg | 0.66mg | 9% |
| Selenium | 3.8µg | 7% | |
| Vitamin B6 | 0.119mg | 0.21mg | 7% |
| Choline | 40.5mg | 7% | |
| Zinc | 3.97mg | 4.53mg | 5% |
| Fiber | 10.6g | 9.6g | 4% |
| Vitamin K | 3.5µg | 3% | |
| Calcium | 54mg | 70mg | 2% |
| Vitamin B2 | 0.139mg | 0.13mg | 1% |
| Vitamin B3 | 0.961mg | 1.167mg | 1% |
| Potassium | 429mg | 410mg | 1% |
| Vitamin C | 0mg | 1.1mg | 1% |
| Net carbs | 55.67g | 4.26g | N/A |
| Sugar | 3.97g | N/A | |
| Starch | 0.46g | 0% | |
| Sodium | 2mg | 0mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.234mg | 0.093mg | 0% |
| Threonine | 0.575mg | 0.306mg | 0% |
| Isoleucine | 0.694mg | 0.336mg | 0% |
| Leucine | 1.284mg | 0.598mg | 0% |
| Lysine | 0.701mg | 0.287mg | 0% |
| Methionine | 0.312mg | 0.183mg | 0% |
| Phenylalanine | 0.895mg | 0.426mg | 0% |
| Valine | 0.937mg | 0.411mg | 0% |
| Histidine | 0.405mg | 0.262mg | 0% |
| Fructose | 0.04g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
30%
31%
Minerals Daily Need Coverage Score
154%
149%
Comparison summary
Which food contains less Sodium?
Pecan contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Pecan is lower in glycemic index (difference - 49)
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 4.963g)
Which food is cheaper?
Oats is cheaper (difference - $2.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.