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  6. Pecan vs. Cranberry bean raw

Pecan vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Differences between pecan and cranberry bean raw

  • Pecan has more manganese and copper, while cranberry bean raw has more folate, fiber, iron, potassium, selenium, phosphorus, and magnesium.
  • Pecan's daily need coverage for manganese is 156% higher.
  • Cranberry bean raw contains 20 times less saturated fat than pecan. Pecan contains 6.18g of saturated fat, while cranberry bean raw contains 0.316g.
  • Pecan has a lower glycemic index. The glycemic index of pecan is 10, while the glycemic index of cranberry bean raw is 35.

The food types used in this comparison are Nuts, pecans and Beans, cranberry (roman), mature seeds, raw.

Infographic

Pecan vs Cranberry bean raw 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
4
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more CopperCopper +51.1%
Contains more ZincZinc +24.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +389.1%
Contains more MagnesiumMagnesium +28.9%
Contains more CalciumCalcium +81.4%
Contains more PotassiumPotassium +224.9%
Contains more IronIron +97.6%
Contains more PhosphorusPhosphorus +34.3%
Contains more SeleniumSelenium +234.2%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +15.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +13.2%
Contains more Vitamin B2Vitamin B2 +63.8%
Contains more Vitamin B3Vitamin B3 +24.7%
Contains more Vitamin B6Vitamin B6 +47.1%
Contains more FolateFolate +2645.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pecan Cranberry bean raw DV% diff.
Manganese 4.5mg 0.92mg 156%
Folate 22µg 604µg 146%
Polyunsaturated fat 21.614g 0.527g 141%
Fats 71.97g 1.23g 109%
Monounsaturated fat 40.801g 0.106g 102%
Fiber 9.6g 24.7g 60%
Copper 1.2mg 0.794mg 45%
Iron 2.53mg 5mg 31%
Protein 9.17g 23.03g 28%
Saturated fat 6.18g 0.316g 27%
Potassium 410mg 1332mg 27%
Calories 691kcal 335kcal 18%
Selenium 3.8µg 12.7µg 16%
Carbs 13.86g 60.05g 15%
Phosphorus 277mg 372mg 14%
Vitamin E 1.4mg 9%
Zinc 4.53mg 3.63mg 8%
Magnesium 121mg 156mg 8%
Vitamin B6 0.21mg 0.309mg 8%
Choline 40.5mg 7%
Vitamin B1 0.66mg 0.747mg 7%
Calcium 70mg 127mg 6%
Vitamin B2 0.13mg 0.213mg 6%
Vitamin K 3.5µg 3%
Vitamin B3 1.167mg 1.455mg 2%
Vitamin B5 0.863mg 0.748mg 2%
Vitamin C 1.1mg 0mg 1%
Net carbs 4.26g 35.35g N/A
Sugar 3.97g N/A
Starch 0.46g 0%
Sodium 0mg 6mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.093mg 0.273mg 0%
Threonine 0.306mg 0.969mg 0%
Isoleucine 0.336mg 1.017mg 0%
Leucine 0.598mg 1.838mg 0%
Lysine 0.287mg 1.58mg 0%
Methionine 0.183mg 0.346mg 0%
Phenylalanine 0.426mg 1.245mg 0%
Valine 0.411mg 1.205mg 0%
Histidine 0.262mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +5751.2%
Contains more ProteinProtein +151.1%
Contains more CarbsCarbs +333.3%
Contains more WaterWater +252%
Contains more OtherOther +123%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +38391.5%
Contains more Poly. FatPolyunsaturated fat +4001.3%
Contains less Sat. FatSaturated fat -94.9%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.