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  6. Pecan vs. Adzuki bean

Pecan vs. Adzuki bean — In-Depth Nutrition Comparison

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Summary of differences between pecan and adzuki bean

  • Pecan has more manganese, vitamin B1, and copper, while adzuki bean has more folate, iron, potassium, phosphorus, fiber, and vitamin B5.
  • Adzuki bean covers your daily need for folate, 150% more than pecan.
  • Pecan contains 32 times more saturated fat than adzuki bean. While pecan contains 6.18g of saturated fat, adzuki bean contains only 0.191g.
  • Pecan has a lower glycemic index. The glycemic index of pecan is 10, while the glycemic index of adzuki bean is 29.

These are the specific foods used in this comparison Nuts, pecans and Beans, adzuki, mature seeds, raw.

Infographic

Pecan vs Adzuki bean 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
3
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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +160.1%
Contains more SeleniumSelenium +22.6%
Contains more PotassiumPotassium +205.9%
Contains more IronIron +96.8%
Contains more ZincZinc +11.3%
Contains more PhosphorusPhosphorus +37.5%
~equal in Magnesium ~127mg
~equal in Calcium ~66mg
~equal in Copper ~1.094mg

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
6
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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +45.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin B3Vitamin B3 +125.4%
Contains more Vitamin B5Vitamin B5 +70.5%
Contains more Vitamin B6Vitamin B6 +67.1%
Contains more FolateFolate +2727.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pecan Adzuki bean DV% diff.
Folate 22µg 622µg 150%
Polyunsaturated fat 21.614g 0.113g 143%
Manganese 4.5mg 1.73mg 120%
Fats 71.97g 0.53g 110%
Monounsaturated fat 40.801g 0.05g 102%
Iron 2.53mg 4.98mg 31%
Saturated fat 6.18g 0.191g 27%
Potassium 410mg 1254mg 25%
Protein 9.17g 19.87g 21%
Calories 691kcal 329kcal 18%
Vitamin B1 0.66mg 0.455mg 17%
Carbs 13.86g 62.9g 16%
Phosphorus 277mg 381mg 15%
Fiber 9.6g 12.7g 12%
Copper 1.2mg 1.094mg 12%
Vitamin B5 0.863mg 1.471mg 12%
Vitamin B6 0.21mg 0.351mg 11%
Vitamin E 1.4mg 9%
Vitamin B3 1.167mg 2.63mg 9%
Vitamin B2 0.13mg 0.22mg 7%
Choline 40.5mg 7%
Zinc 4.53mg 5.04mg 5%
Vitamin K 3.5µg 3%
Selenium 3.8µg 3.1µg 1%
Magnesium 121mg 127mg 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 4.26g 50.2g N/A
Calcium 70mg 66mg 0%
Sugar 3.97g N/A
Starch 0.46g 0%
Sodium 0mg 5mg 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.093mg 0.191mg 0%
Threonine 0.306mg 0.674mg 0%
Isoleucine 0.336mg 0.791mg 0%
Leucine 0.598mg 1.668mg 0%
Lysine 0.287mg 1.497mg 0%
Methionine 0.183mg 0.21mg 0%
Phenylalanine 0.426mg 1.052mg 0%
Valine 0.411mg 1.023mg 0%
Histidine 0.262mg 0.524mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
Pecan
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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +13479.2%
Contains more ProteinProtein +116.7%
Contains more CarbsCarbs +353.8%
Contains more WaterWater +281.8%
Contains more OtherOther +120.3%

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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +81502%
Contains more Poly. FatPolyunsaturated fat +19027.4%
Contains less Sat. FatSaturated fat -96.9%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.