Pecan vs. Buckwheat — In-Depth Nutrition Comparison
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Important differences between pecan and buckwheat
- Pecan has more manganese, copper, vitamin B1, zinc, phosphorus, fiber, iron, magnesium, and vitamin B6 than buckwheat.
- Pecan's daily need coverage for manganese is 178% more.
- Pecan contains 46 times more saturated fat than buckwheat. Pecan contains 6.18g of saturated fat, while buckwheat contains 0.134g.
- Buckwheat has a higher glycemic index. The glycemic index of buckwheat is 51, while the glycemic index of pecan is 10.
The food varieties used in the comparison are Nuts, pecans and Buckwheat groats, roasted, cooked.
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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.
| Contains more MagnesiumMagnesium | +137.3% |
| Contains more CalciumCalcium | +900% |
| Contains more PotassiumPotassium | +365.9% |
| Contains more IronIron | +216.3% |
| Contains more CopperCopper | +721.9% |
| Contains more ZincZinc | +642.6% |
| Contains more PhosphorusPhosphorus | +295.7% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +1016.6% |
| Contains more SeleniumSelenium | +72.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1455.6% |
| Contains more Vitamin B1Vitamin B1 | +1550% |
| Contains more Vitamin B2Vitamin B2 | +233.3% |
| Contains more Vitamin B3Vitamin B3 | +24.1% |
| Contains more Vitamin B5Vitamin B5 | +140.4% |
| Contains more Vitamin B6Vitamin B6 | +172.7% |
| Contains more Vitamin KVitamin K | +84.2% |
| Contains more FolateFolate | +57.1% |
| Contains more CholineCholine | +101.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.5mg | 0.403mg | 178% |
| Polyunsaturated fat | 21.614g | 0.188g | 143% |
| Copper | 1.2mg | 0.146mg | 117% |
| Fats | 71.97g | 0.62g | 110% |
| Monounsaturated fat | 40.801g | 0.188g | 102% |
| Vitamin B1 | 0.66mg | 0.04mg | 52% |
| Zinc | 4.53mg | 0.61mg | 36% |
| Phosphorus | 277mg | 70mg | 30% |
| Calories | 691kcal | 92kcal | 30% |
| Fiber | 9.6g | 2.7g | 28% |
| Saturated fat | 6.18g | 0.134g | 27% |
| Iron | 2.53mg | 0.8mg | 22% |
| Magnesium | 121mg | 51mg | 17% |
| Protein | 9.17g | 3.38g | 12% |
| Vitamin B5 | 0.863mg | 0.359mg | 10% |
| Vitamin B6 | 0.21mg | 0.077mg | 10% |
| Potassium | 410mg | 88mg | 9% |
| Vitamin E | 1.4mg | 0.09mg | 9% |
| Vitamin B2 | 0.13mg | 0.039mg | 7% |
| Calcium | 70mg | 7mg | 6% |
| Choline | 40.5mg | 20.1mg | 4% |
| Selenium | 3.8µg | 2.2µg | 3% |
| Carbs | 13.86g | 19.94g | 2% |
| Folate | 22µg | 14µg | 2% |
| Vitamin B3 | 1.167mg | 0.94mg | 1% |
| Vitamin K | 3.5µg | 1.9µg | 1% |
| Vitamin C | 1.1mg | 0mg | 1% |
| Net carbs | 4.26g | 17.24g | N/A |
| Sugar | 3.97g | 0.9g | N/A |
| Starch | 0.46g | 0% | |
| Sodium | 0mg | 4mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.093mg | 0.049mg | 0% |
| Threonine | 0.306mg | 0.129mg | 0% |
| Isoleucine | 0.336mg | 0.127mg | 0% |
| Leucine | 0.598mg | 0.212mg | 0% |
| Lysine | 0.287mg | 0.172mg | 0% |
| Methionine | 0.183mg | 0.044mg | 0% |
| Phenylalanine | 0.426mg | 0.133mg | 0% |
| Valine | 0.411mg | 0.173mg | 0% |
| Histidine | 0.262mg | 0.079mg | 0% |
| Fructose | 0.04g | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +171.3% |
| Contains more FatsFats | +11508.1% |
| Contains more OtherOther | +244.2% |
| Contains more CarbsCarbs | +43.9% |
| Contains more WaterWater | +2048.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +21602.7% |
| Contains more Poly. FatPolyunsaturated fat | +11396.8% |
| Contains less Sat. FatSaturated fat | -97.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +875% |
| Contains more GlucoseGlucose | +400% |
| Contains more FructoseFructose | +150% |
~equal in
Lactose
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~equal in
Maltose
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~equal in
Galactose
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