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Pecan vs. Almond butter — In-Depth Nutrition Comparison

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What are the differences between Pecan and Almond butter?

  • Pecan is higher in Manganese, Vitamin B1, and Copper, yet Almond butter is higher in Vitamin E , Vitamin B2, Magnesium, Phosphorus, Calcium, Vitamin B3, and Iron.
  • Almond butter's daily need coverage for Vitamin E is 152% more.
  • Pecan has 16 times more Vitamin B1 than Almond butter. While Pecan has 0.66mg of Vitamin B1, Almond butter has only 0.041mg.

We used Nuts, pecans and Nuts, almond butter, plain, without salt added types in this article.

Infographic

Pecan vs Almond butter 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.
Contains less Sodium -100%
Contains more Zinc +37.7%
Contains more Copper +28.5%
Contains more Manganese +111.2%
Contains more Selenium +58.3%
Contains more Calcium +395.7%
Contains more Iron +37.9%
Contains more Magnesium +130.6%
Contains more Phosphorus +83.4%
Contains more Potassium +82.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Contains less Sodium -100%
Contains more Zinc +37.7%
Contains more Copper +28.5%
Contains more Manganese +111.2%
Contains more Selenium +58.3%
Contains more Calcium +395.7%
Contains more Iron +37.9%
Contains more Magnesium +130.6%
Contains more Phosphorus +83.4%
Contains more Potassium +82.4%

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.
Pecan
6
:
Contains more Vitamin A +5500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1509.8%
Contains more Vitamin B5 +171.4%
Contains more Vitamin B6 +103.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +1629.3%
Contains more Vitamin B2 +622.3%
Contains more Vitamin B3 +170.4%
Contains more Folate +140.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Contains more Vitamin A +5500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1509.8%
Contains more Vitamin B5 +171.4%
Contains more Vitamin B6 +103.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +1629.3%
Contains more Vitamin B2 +622.3%
Contains more Vitamin B3 +170.4%
Contains more Folate +140.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +29.7%
Contains more Water +114.6%
Contains more Protein +128.6%
Contains more Carbs +35.8%
Contains more Other +108.1%
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more Fats +29.7%
Contains more Water +114.6%
Contains more Protein +128.6%
Contains more Carbs +35.8%
Contains more Other +108.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +25.8%
Contains more Polyunsaturated fat +58.8%
Contains less Saturated Fat -32.8%
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Contains more Monounsaturated Fat +25.8%
Contains more Polyunsaturated fat +58.8%
Contains less Saturated Fat -32.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +475%
Contains more Glucose +100%
Contains more Fructose +∞%
Contains more Sucrose +11.3%
Contains more Maltose +∞%
10% 88%
Starch: 0.46 g
Sucrose: 3.9 g
Glucose: 0.04 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Contains more Starch +475%
Contains more Glucose +100%
Contains more Fructose +∞%
Contains more Sucrose +11.3%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan Almond butter Opinion
Net carbs 4.26g 8.52g Almond butter
Protein 9.17g 20.96g Almond butter
Fats 71.97g 55.5g Pecan
Carbs 13.86g 18.82g Almond butter
Calories 691kcal 614kcal Pecan
Starch 0.46g 0.08g Pecan
Fructose 0.04g 0g Pecan
Sugar 3.97g 4.43g Pecan
Fiber 9.6g 10.3g Almond butter
Calcium 70mg 347mg Almond butter
Iron 2.53mg 3.49mg Almond butter
Magnesium 121mg 279mg Almond butter
Phosphorus 277mg 508mg Almond butter
Potassium 410mg 748mg Almond butter
Sodium 0mg 7mg Pecan
Zinc 4.53mg 3.29mg Pecan
Copper 1.2mg 0.934mg Pecan
Manganese 4.5mg 2.131mg Pecan
Selenium 3.8µg 2.4µg Pecan
Vitamin A 56IU 1IU Pecan
Vitamin A RAE 3µg 0µg Pecan
Vitamin E 1.4mg 24.21mg Almond butter
Vitamin C 1.1mg 0mg Pecan
Vitamin B1 0.66mg 0.041mg Pecan
Vitamin B2 0.13mg 0.939mg Almond butter
Vitamin B3 1.167mg 3.155mg Almond butter
Vitamin B5 0.863mg 0.318mg Pecan
Vitamin B6 0.21mg 0.103mg Pecan
Folate 22µg 53µg Almond butter
Vitamin K 3.5µg 0µg Pecan
Tryptophan 0.093mg 0.159mg Almond butter
Threonine 0.306mg 0.555mg Almond butter
Isoleucine 0.336mg 0.813mg Almond butter
Leucine 0.598mg 1.483mg Almond butter
Lysine 0.287mg 0.612mg Almond butter
Methionine 0.183mg 0.122mg Pecan
Phenylalanine 0.426mg 1.149mg Almond butter
Valine 0.411mg 0.937mg Almond butter
Histidine 0.262mg 0.55mg Almond butter
Saturated Fat 6.18g 4.152g Almond butter
Monounsaturated Fat 40.801g 32.445g Pecan
Polyunsaturated fat 21.614g 13.613g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Almond butter
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
31%
Pecan
71%
Almond butter
Minerals Daily Need Coverage Score
149%
Pecan
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Pecan
Pecan is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 2.028g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($3)
Which food is richer in minerals?
?
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?
?
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.

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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.