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  6. Pecan vs. Almond paste

Pecan vs. Almond paste — In-Depth Nutrition Comparison

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Summary of differences between pecan and almond paste

  • Pecan has more manganese, copper, vitamin B1, zinc, fiber, vitamin B5, and vitamin B6, while almond paste has more vitamin E and vitamin B2.
  • Pecan covers your daily need for manganese, 158% more than almond paste.
  • Pecan contains 8 times more vitamin B1 than almond paste. While pecan contains 0.66mg of vitamin B1, almond paste contains only 0.082mg.
  • The amount of saturated fat in almond paste is lower.

These are the specific foods used in this comparison Nuts, pecans and Nuts, almond paste.

Infographic

Pecan vs Almond paste 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.
Pecan
Pecan
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 52% 28% 60% 151% 40% 111% 1.2% 112% 23%
Contains more PotassiumPotassium +30.6%
Contains more IronIron +58.1%
Contains more CopperCopper +164.3%
Contains more ZincZinc +206.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +425.7%
Contains more CalciumCalcium +145.7%
Contains more SeleniumSelenium +10.5%
~equal in Magnesium ~130mg
~equal in Phosphorus ~258mg

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
Pecan
7
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%
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 0.33% 0% 271% 0% 21% 96% 27% 6.8% 8.3% 0% 0% 55% 16%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +704.9%
Contains more Vitamin B5Vitamin B5 +663.7%
Contains more Vitamin B6Vitamin B6 +483.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +42.1%
Contains more Vitamin EVitamin E +867.1%
Contains more Vitamin B2Vitamin B2 +218.5%
Contains more Vitamin B3Vitamin B3 +21.9%
Contains more FolateFolate +231.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pecan Almond paste DV% diff.
Manganese 4.5mg 0.856mg 158%
Polyunsaturated fat 21.614g 5.821g 105%
Copper 1.2mg 0.454mg 83%
Vitamin E 1.4mg 13.54mg 81%
Fats 71.97g 27.74g 68%
Monounsaturated fat 40.801g 18.012g 57%
Vitamin B1 0.66mg 0.082mg 48%
Zinc 4.53mg 1.48mg 28%
Vitamin B2 0.13mg 0.414mg 22%
Fiber 9.6g 4.8g 19%
Saturated fat 6.18g 2.629g 16%
Vitamin B5 0.863mg 0.113mg 15%
Folate 22µg 73µg 13%
Vitamin B6 0.21mg 0.036mg 13%
Calories 691kcal 458kcal 12%
Iron 2.53mg 1.6mg 12%
Carbs 13.86g 47.81g 11%
Calcium 70mg 172mg 10%
Phosphorus 277mg 258mg 3%
Vitamin K 3.5µg 0µg 3%
Potassium 410mg 314mg 3%
Magnesium 121mg 130mg 2%
Choline 40.5mg 28.5mg 2%
Vitamin B3 1.167mg 1.422mg 2%
Selenium 3.8µg 4.2µg 1%
Vitamin C 1.1mg 0.1mg 1%
Protein 9.17g 9g 0%
Net carbs 4.26g 43.01g N/A
Sugar 3.97g 36.25g N/A
Starch 0.46g 0%
Sodium 0mg 9mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.093mg 0%
Threonine 0.306mg 0%
Isoleucine 0.336mg 0%
Leucine 0.598mg 0%
Lysine 0.287mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.426mg 0%
Valine 0.411mg 0%
Histidine 0.262mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
Pecan
3
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
9% 28% 48% 14%
Protein: 9 g
Fats: 27.74 g
Carbs: 47.81 g
Water: 14.08 g
Other: 1.37 g
Contains more FatsFats +159.4%
Contains more CarbsCarbs +244.9%
Contains more WaterWater +300%
~equal in Protein ~9g
~equal in Other ~1.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
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
10% 68% 22%
Saturated fat: Sat. Fat 2.629 g
Monounsaturated fat: Mono. Fat 18.012 g
Polyunsaturated fat: Poly. Fat 5.821 g
Contains more Mono. FatMonounsaturated fat +126.5%
Contains more Poly. FatPolyunsaturated fat +271.3%
Contains less Sat. FatSaturated fat -57.5%

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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 paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/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.