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Pecan vs. Rapini — In-Depth Nutrition Comparison

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How are pecan and rapini different?

  • Pecan is richer in manganese, copper, vitamin B1, zinc, phosphorus, fiber, and magnesium, while rapini is higher in vitamin K and vitamin A.
  • Rapini covers your daily need for vitamin K, 184% more than pecan.
  • Pecan contains 124 times more saturated fat than rapini. Pecan contains 6.18g of saturated fat, while rapini contains 0.05g.
  • Rapini has a higher glycemic index (32) than pecan (10).

Nuts, pecans and Broccoli raab, raw types were used in this article.

Infographic

Pecan vs Rapini 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%
Rapini
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +450%
Contains more PotassiumPotassium +109.2%
Contains more IronIron +18.2%
Contains more CopperCopper +2757.1%
Contains more ZincZinc +488.3%
Contains more PhosphorusPhosphorus +279.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1039.2%
Contains more SeleniumSelenium +280%
Contains more CalciumCalcium +54.3%

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
4
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%
Rapini
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B1Vitamin B1 +307.4%
Contains more Vitamin B5Vitamin B5 +168%
Contains more Vitamin B6Vitamin B6 +22.8%
Contains more CholineCholine +121.3%
Contains more Vitamin CVitamin C +1736.4%
Contains more Vitamin AVitamin A +4266.7%
Contains more Vitamin EVitamin E +15.7%
Contains more Vitamin KVitamin K +6300%
Contains more FolateFolate +277.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.129mg
~equal in Vitamin B3 ~1.221mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +189.3%
Contains more FatsFats +14587.8%
Contains more CarbsCarbs +386.3%
Contains more OtherOther +57.4%
Contains more WaterWater +2529.3%

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
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +156826.9%
Contains more Poly. FatPolyunsaturated fat +16526.2%
Contains less Sat. FatSaturated fat -99.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pecan
2
10% 88%
Starch: 0.46 g
Sucrose: 3.9 g
Glucose: 0.04 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Rapini
2
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3445.5%
Contains more GlucoseGlucose +150%
Contains more FructoseFructose +325%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan Rapini DV% diff.
Vitamin K 3.5µg 224µg 184%
Manganese 4.5mg 0.395mg 178%
Polyunsaturated fat 21.614g 0.13g 143%
Copper 1.2mg 0.042mg 129%
Fats 71.97g 0.49g 110%
Monounsaturated fat 40.801g 0.026g 102%
Vitamin B1 0.66mg 0.162mg 42%
Zinc 4.53mg 0.77mg 34%
Calories 691kcal 22kcal 33%
Phosphorus 277mg 73mg 29%
Fiber 9.6g 2.7g 28%
Saturated fat 6.18g 0.05g 28%
Magnesium 121mg 22mg 24%
Vitamin C 1.1mg 20.2mg 21%
Folate 22µg 83µg 15%
Vitamin A 3µg 131µg 14%
Protein 9.17g 3.17g 12%
Vitamin B5 0.863mg 0.322mg 11%
Potassium 410mg 196mg 6%
Iron 2.53mg 2.14mg 5%
Selenium 3.8µg 1µg 5%
Calcium 70mg 108mg 4%
Choline 40.5mg 18.3mg 4%
Carbs 13.86g 2.85g 4%
Vitamin B6 0.21mg 0.171mg 3%
Vitamin E 1.4mg 1.62mg 1%
Sodium 0mg 33mg 1%
Net carbs 4.26g 0.15g N/A
Sugar 3.97g 0.38g N/A
Starch 0.46g 0%
Vitamin B2 0.13mg 0.129mg 0%
Vitamin B3 1.167mg 1.221mg 0%
Tryptophan 0.093mg 0.043mg 0%
Threonine 0.306mg 0.106mg 0%
Isoleucine 0.336mg 0.104mg 0%
Leucine 0.598mg 0.17mg 0%
Lysine 0.287mg 0.198mg 0%
Methionine 0.183mg 0.048mg 0%
Phenylalanine 0.426mg 0.128mg 0%
Valine 0.411mg 0.153mg 0%
Histidine 0.262mg 0.066mg 0%
Fructose 0.04g 0.17g 0%

Which food is preferable for your diet?

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

People also compare

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
71%
Rapini
Minerals Daily Need Coverage Score
149%
Pecan
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 3.59g)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 6.13g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2.6)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Pecan
Pecan 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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.