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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" chart 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 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 22% 95% 87% 119% 37% 0% 124% 400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 131% 200% 218% 66% 1% 90% 312%
Contains less Sodium -100%
Contains more Zinc +37.7%
Contains more Copper +28.5%
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" chart 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pecan Almond butter
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price 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
Vitamin A 56IU 1IU Pecan
Vitamin E 1.4mg 24.21mg Almond butter
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat g g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
31
Pecan
71
Almond butter
Mineral Summary Score
110
Pecan
140
Almond butter

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
55%
Pecan
126%
Almond butter
Carbohydrates
14%
Pecan
19%
Almond butter
Fats
332%
Pecan
256%
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 is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.