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Pecan vs. Baked beans — In-Depth Nutrition Comparison

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What are the differences between pecan and baked beans?

  • Pecan is richer than baked beans in manganese, copper, vitamin B1, zinc, phosphorus, magnesium, fiber, and vitamin B5.
  • Pecan's daily need coverage for manganese is 185% more.
  • Pecan has 8 times more copper than baked beans. While pecan has 1.2mg of copper, baked beans have only 0.159mg.
  • The amount of saturated fat in baked beans is lower.
  • The glycemic index of pecan is lower.

We used Nuts, pecans and Beans, baked, home prepared types in this article.

Infographic

Pecan vs Baked beans 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
9
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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more MagnesiumMagnesium +181.4%
Contains more CalciumCalcium +14.8%
Contains more PotassiumPotassium +14.5%
Contains more IronIron +27.1%
Contains more CopperCopper +654.7%
Contains more ZincZinc +520.5%
Contains more PhosphorusPhosphorus +154.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1664.7%
Contains more SeleniumSelenium +50%

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
9
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +385.3%
Contains more Vitamin B2Vitamin B2 +165.3%
Contains more Vitamin B3Vitamin B3 +186%
Contains more Vitamin B5Vitamin B5 +456.8%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +118.2%
~equal in Vitamin C ~1.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
2
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +65.5%
Contains more FatsFats +1297.5%
Contains more CarbsCarbs +56.1%
Contains more WaterWater +1751.4%
Contains more OtherOther +69.6%

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains more Mono. FatMonounsaturated fat +1812.8%
Contains more Poly. FatPolyunsaturated fat +2820.8%
Contains less Sat. FatSaturated fat -68.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan Baked beans DV% diff.
Manganese 4.5mg 0.255mg 185%
Polyunsaturated fat 21.614g 0.74g 139%
Copper 1.2mg 0.159mg 116%
Fats 71.97g 5.15g 103%
Monounsaturated fat 40.801g 2.133g 97%
Vitamin B1 0.66mg 0.136mg 44%
Zinc 4.53mg 0.73mg 35%
Calories 691kcal 155kcal 27%
Phosphorus 277mg 109mg 24%
Magnesium 121mg 43mg 19%
Saturated fat 6.18g 1.948g 19%
Sodium 0mg 422mg 18%
Fiber 9.6g 5.5g 16%
Vitamin B5 0.863mg 0.155mg 14%
Vitamin E 1.4mg 9%
Vitamin B6 0.21mg 0.09mg 9%
Folate 22µg 48µg 7%
Iron 2.53mg 1.99mg 7%
Choline 40.5mg 7%
Protein 9.17g 5.54g 7%
Vitamin B2 0.13mg 0.049mg 6%
Vitamin B3 1.167mg 0.408mg 5%
Vitamin K 3.5µg 3%
Selenium 3.8µg 5.7µg 3%
Carbs 13.86g 21.63g 3%
Potassium 410mg 358mg 2%
Cholesterol 0mg 5mg 2%
Calcium 70mg 61mg 1%
Vitamin C 1.1mg 1.1mg 0%
Net carbs 4.26g 16.13g N/A
Sugar 3.97g N/A
Starch 0.46g 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.093mg 0.067mg 0%
Threonine 0.306mg 0.228mg 0%
Isoleucine 0.336mg 0.242mg 0%
Leucine 0.598mg 0.428mg 0%
Lysine 0.287mg 0.379mg 0%
Methionine 0.183mg 0.086mg 0%
Phenylalanine 0.426mg 0.287mg 0%
Valine 0.411mg 0.282mg 0%
Histidine 0.262mg 0.153mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Baked beans
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
9%
Baked beans
Minerals Daily Need Coverage Score
149%
Pecan
39%
Baked beans

Comparison summary

Which food is lower in Cholesterol?
Pecan
Pecan is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 422mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is richer in vitamins?
Pecan
Pecan is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated fat?
Baked beans
Baked beans is lower in Saturated fat (difference - 4.232g)
Which food is cheaper?
Baked beans
Baked beans is cheaper (difference - $1.2)

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.