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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 of 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
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
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% 3.4% 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 E Vitamin 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

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 paste
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pecan Almond paste Opinion
Calories 691kcal 458kcal Pecan
Protein 9.17g 9g Pecan
Fats 71.97g 27.74g Pecan
Vitamin C 1.1mg 0.1mg Pecan
Net carbs 4.26g 43.01g Almond paste
Carbs 13.86g 47.81g Almond paste
Magnesium 121mg 130mg Almond paste
Calcium 70mg 172mg Almond paste
Potassium 410mg 314mg Pecan
Iron 2.53mg 1.6mg Pecan
Sugar 3.97g 36.25g Pecan
Fiber 9.6g 4.8g Pecan
Copper 1.2mg 0.454mg Pecan
Zinc 4.53mg 1.48mg Pecan
Starch 0.46g Pecan
Phosphorus 277mg 258mg Pecan
Sodium 0mg 9mg Pecan
Vitamin A 56IU 0IU Pecan
Vitamin A RAE 3µg 0µg Pecan
Vitamin E 1.4mg 13.54mg Almond paste
Manganese 4.5mg 0.856mg Pecan
Selenium 3.8µg 4.2µg Almond paste
Vitamin B1 0.66mg 0.082mg Pecan
Vitamin B2 0.13mg 0.414mg Almond paste
Vitamin B3 1.167mg 1.422mg Almond paste
Vitamin B5 0.863mg 0.113mg Pecan
Vitamin B6 0.21mg 0.036mg Pecan
Vitamin K 3.5µg 0µg Pecan
Folate 22µg 73µg Almond paste
Choline 40.5mg 28.5mg Pecan
Saturated Fat 6.18g 2.629g Almond paste
Monounsaturated Fat 40.801g 18.012g Pecan
Polyunsaturated fat 21.614g 5.821g Pecan
Tryptophan 0.093mg Pecan
Threonine 0.306mg Pecan
Isoleucine 0.336mg Pecan
Leucine 0.598mg Pecan
Lysine 0.287mg Pecan
Methionine 0.183mg Pecan
Phenylalanine 0.426mg Pecan
Valine 0.411mg Pecan
Histidine 0.262mg Pecan
Fructose 0.04g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Almond paste
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
31%
Pecan
38%
Almond paste
Minerals Daily Need Coverage Score
149%
Pecan
67%
Almond paste

Comparison summary

Which food is lower in Sugar?
Pecan
Pecan is lower in Sugar (difference - 32.28g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Almond paste
Almond paste is lower in Saturated Fat (difference - 3.551g)
Which food is lower in glycemic index?
Almond paste
Almond paste is lower in glycemic index (difference - 10)
Which food is cheaper?
Almond paste
Almond paste is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 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.