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Pecan vs. Black gram — In-Depth Nutrition Comparison

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A recap on differences between pecan and black gram

  • Pecan has more manganese, vitamin B1, and copper; however, black gram is higher in iron, folate, fiber, magnesium, potassium, and phosphorus.
  • Pecan covers your daily manganese needs 129% more than black gram.
  • Black gram contains 54 times less saturated fat than pecan. Pecan contains 6.18g of saturated fat, while black gram contains 0.114g.
  • The glycemic index of black gram is higher.

Food varieties used in this article are Nuts, pecans and Mungo beans, mature seeds, raw.

Infographic

Pecan vs Black gram 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
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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more CopperCopper +22.3%
Contains more ZincZinc +35.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +194.7%
Contains more MagnesiumMagnesium +120.7%
Contains more CalciumCalcium +97.1%
Contains more PotassiumPotassium +139.8%
Contains more IronIron +199.2%
Contains more PhosphorusPhosphorus +36.8%
Contains more SeleniumSelenium +115.8%

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
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% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +141.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +95.4%
Contains more Vitamin B3Vitamin B3 +24%
Contains more Vitamin B6Vitamin B6 +33.8%
Contains more FolateFolate +881.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.906mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +4288.4%
Contains more ProteinProtein +174.9%
Contains more CarbsCarbs +325.6%
Contains more WaterWater +206.8%
Contains more OtherOther +127%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +47901.2%
Contains more Poly. FatPolyunsaturated fat +1918.1%
Contains less Sat. FatSaturated fat -98.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan Black gram DV% diff.
Polyunsaturated fat 21.614g 1.071g 137%
Manganese 4.5mg 1.527mg 129%
Fats 71.97g 1.64g 108%
Monounsaturated fat 40.801g 0.085g 102%
Iron 2.53mg 7.57mg 63%
Folate 22µg 216µg 49%
Magnesium 121mg 267mg 35%
Fiber 9.6g 18.3g 35%
Vitamin B1 0.66mg 0.273mg 32%
Protein 9.17g 25.21g 32%
Saturated fat 6.18g 0.114g 28%
Copper 1.2mg 0.981mg 24%
Calories 691kcal 341kcal 18%
Potassium 410mg 983mg 17%
Phosphorus 277mg 379mg 15%
Carbs 13.86g 58.99g 15%
Zinc 4.53mg 3.35mg 11%
Vitamin B2 0.13mg 0.254mg 10%
Vitamin E 1.4mg 9%
Selenium 3.8µg 8.2µg 8%
Choline 40.5mg 7%
Calcium 70mg 138mg 7%
Vitamin B6 0.21mg 0.281mg 5%
Vitamin K 3.5µg 3%
Vitamin B3 1.167mg 1.447mg 2%
Sodium 0mg 38mg 2%
Vitamin B5 0.863mg 0.906mg 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 4.26g 40.69g N/A
Sugar 3.97g N/A
Starch 0.46g 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.093mg 0.263mg 0%
Threonine 0.306mg 0.875mg 0%
Isoleucine 0.336mg 1.287mg 0%
Leucine 0.598mg 2.089mg 0%
Lysine 0.287mg 1.674mg 0%
Methionine 0.183mg 0.367mg 0%
Phenylalanine 0.426mg 1.473mg 0%
Valine 0.411mg 1.416mg 0%
Histidine 0.262mg 0.706mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Black gram
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
34%
Black gram
Minerals Daily Need Coverage Score
149%
Pecan
143%
Black gram

Comparison summary

Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 38mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 33)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 6.066g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1.5)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.