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Orange juice vs. Pecan — In-Depth Nutrition Comparison

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How are orange juice and pecan different?

  • Orange juice is richer in vitamin C, while pecan is higher in manganese, copper, vitamin B1, zinc, fiber, phosphorus, iron, and magnesium.
  • Pecan covers your daily need for manganese, 195% more than orange juice.
  • Orange juice contains 45 times more vitamin C than pecan. Orange juice contains 50mg of vitamin C, while pecan contains 1.1mg.
  • Orange juice is lower in saturated fat.
  • Orange juice has a higher glycemic index (50) than pecan (10).

Orange juice, raw and Nuts, pecans types were used in this article.

Infographic

Orange juice vs Pecan infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 +1000%
Contains more CalciumCalcium +536.4%
Contains more PotassiumPotassium +105%
Contains more IronIron +1165%
Contains more CopperCopper +2627.3%
Contains more ZincZinc +8960%
Contains more PhosphorusPhosphorus +1529.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +32042.9%
Contains more SeleniumSelenium +3700%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Pecan
8
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 CVitamin C +4445.5%
Contains more Vitamin AVitamin A +233.3%
Contains more FolateFolate +36.4%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin B1Vitamin B1 +633.3%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +191.8%
Contains more Vitamin B5Vitamin B5 +354.2%
Contains more Vitamin B6Vitamin B6 +425%
Contains more Vitamin KVitamin K +3400%
Contains more CholineCholine +553.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
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 WaterWater +2408.5%
Contains more ProteinProtein +1210%
Contains more FatsFats +35885%
Contains more CarbsCarbs +33.3%
Contains more OtherOther +270%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
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 -99.6%
Contains more Mono. FatMonounsaturated fat +113236.1%
Contains more Poly. FatPolyunsaturated fat +53935%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange juice Pecan DV% diff.
Manganese 0.014mg 4.5mg 195%
Polyunsaturated fat 0.04g 21.614g 144%
Copper 0.044mg 1.2mg 128%
Fats 0.2g 71.97g 110%
Monounsaturated fat 0.036g 40.801g 102%
Vitamin C 50mg 1.1mg 54%
Vitamin B1 0.09mg 0.66mg 48%
Zinc 0.05mg 4.53mg 41%
Fiber 0.2g 9.6g 38%
Phosphorus 17mg 277mg 37%
Calories 45kcal 691kcal 32%
Iron 0.2mg 2.53mg 29%
Saturated fat 0.024g 6.18g 28%
Magnesium 11mg 121mg 26%
Protein 0.7g 9.17g 17%
Vitamin B6 0.04mg 0.21mg 13%
Vitamin B5 0.19mg 0.863mg 13%
Vitamin E 0.04mg 1.4mg 9%
Vitamin B2 0.03mg 0.13mg 8%
Selenium 0.1µg 3.8µg 7%
Choline 6.2mg 40.5mg 6%
Calcium 11mg 70mg 6%
Potassium 200mg 410mg 6%
Vitamin B3 0.4mg 1.167mg 5%
Vitamin K 0.1µg 3.5µg 3%
Folate 30µg 22µg 2%
Vitamin A 10µg 3µg 1%
Carbs 10.4g 13.86g 1%
Net carbs 10.2g 4.26g N/A
Sugar 8.4g 3.97g N/A
Starch 0.46g 0%
Sodium 1mg 0mg 0%
Tryptophan 0.002mg 0.093mg 0%
Threonine 0.008mg 0.306mg 0%
Isoleucine 0.008mg 0.336mg 0%
Leucine 0.013mg 0.598mg 0%
Lysine 0.009mg 0.287mg 0%
Methionine 0.003mg 0.183mg 0%
Phenylalanine 0.009mg 0.426mg 0%
Valine 0.011mg 0.411mg 0%
Histidine 0.003mg 0.262mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice 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
20%
Orange juice
31%
Pecan
Minerals Daily Need Coverage Score
6%
Orange juice
149%
Pecan

Comparison summary

Which food is lower in Sugar?
Pecan
Pecan is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 40)
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 Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 6.156g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $3)
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.