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  6. Pecan vs. Navy bean raw

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

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How are pecan and navy bean raw different?

  • Pecan is richer in manganese, copper, zinc, phosphorus, vitamin B1, and iron, while navy bean raw is higher in folate, vitamin C, and vitamin B2.
  • Pecan covers your daily need for manganese, 178% more than navy bean raw.
  • Pecan contains 73 times more saturated fat than navy bean raw. Pecan contains 6.18g of saturated fat, while navy bean raw contains 0.085g.
  • Navy bean raw has a higher glycemic index (39) than pecan (10).

Nuts, pecans and Beans, navy, mature seeds, sprouted, raw types were used in this article.

Infographic

Pecan vs Navy 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
10
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more MagnesiumMagnesium +19.8%
Contains more CalciumCalcium +366.7%
Contains more PotassiumPotassium +33.6%
Contains more IronIron +31.1%
Contains more CopperCopper +237.1%
Contains more ZincZinc +409%
Contains more PhosphorusPhosphorus +177%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1002.9%
Contains more SeleniumSelenium +533.3%

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
5
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +69.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1609.1%
Contains more Vitamin B2Vitamin B2 +65.4%
Contains more FolateFolate +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.22mg
~equal in Vitamin B5 ~0.825mg
~equal in Vitamin B6 ~0.191mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pecan Navy bean raw DV% diff.
Manganese 4.5mg 0.408mg 178%
Polyunsaturated fat 21.614g 0.407g 141%
Fats 71.97g 0.7g 110%
Monounsaturated fat 40.801g 0.052g 102%
Copper 1.2mg 0.356mg 94%
Fiber 9.6g 38%
Zinc 4.53mg 0.89mg 33%
Calories 691kcal 67kcal 31%
Saturated fat 6.18g 0.085g 28%
Folate 22µg 132µg 28%
Phosphorus 277mg 100mg 25%
Vitamin B1 0.66mg 0.39mg 23%
Vitamin C 1.1mg 18.8mg 20%
Vitamin E 1.4mg 9%
Iron 2.53mg 1.93mg 8%
Choline 40.5mg 7%
Vitamin B2 0.13mg 0.215mg 7%
Calcium 70mg 15mg 6%
Selenium 3.8µg 0.6µg 6%
Protein 9.17g 6.15g 6%
Magnesium 121mg 101mg 5%
Potassium 410mg 307mg 3%
Vitamin K 3.5µg 3%
Sodium 0mg 13mg 1%
Vitamin B5 0.863mg 0.825mg 1%
Vitamin B6 0.21mg 0.191mg 1%
Net carbs 4.26g 13.05g N/A
Carbs 13.86g 13.05g 0%
Sugar 3.97g N/A
Starch 0.46g 0%
Vitamin A 3µg 0µg 0%
Vitamin B3 1.167mg 1.22mg 0%
Tryptophan 0.093mg 0.064mg 0%
Threonine 0.306mg 0.258mg 0%
Isoleucine 0.336mg 0.273mg 0%
Leucine 0.598mg 0.442mg 0%
Lysine 0.287mg 0.35mg 0%
Methionine 0.183mg 0.064mg 0%
Phenylalanine 0.426mg 0.31mg 0%
Valine 0.411mg 0.316mg 0%
Histidine 0.262mg 0.172mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
Pecan
4
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% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +49.1%
Contains more FatsFats +10181.4%
Contains more OtherOther +55.8%
Contains more WaterWater +2148.6%
~equal in Carbs ~13.05g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +78363.5%
Contains more Poly. FatPolyunsaturated fat +5210.6%
Contains less Sat. FatSaturated fat -98.6%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.