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Pecan vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are pecan and Chinese cabbage different?

  • Pecan is richer in manganese, copper, vitamin B1, zinc, fiber, and phosphorus, while Chinese cabbage is higher in vitamin A, vitamin C, and vitamin K.
  • Pecan covers your daily need for manganese, 189% more than Chinese cabbage.
  • Pecan contains 229 times more saturated fat than Chinese cabbage. Pecan contains 6.18g of saturated fat, while Chinese cabbage contains 0.027g.
  • Chinese cabbage has a higher glycemic index (32) than pecan (10).

Nuts, pecans and Cabbage, chinese (pak-choi), raw types were used in this article.

Infographic

Pecan vs Chinese cabbage 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +536.8%
Contains more PotassiumPotassium +62.7%
Contains more IronIron +216.3%
Contains more CopperCopper +5614.3%
Contains more ZincZinc +2284.2%
Contains more PhosphorusPhosphorus +648.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2730.2%
Contains more SeleniumSelenium +660%
Contains more CalciumCalcium +50%

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +1455.6%
Contains more Vitamin B1Vitamin B1 +1550%
Contains more Vitamin B2Vitamin B2 +85.7%
Contains more Vitamin B3Vitamin B3 +133.4%
Contains more Vitamin B5Vitamin B5 +880.7%
Contains more CholineCholine +532.8%
Contains more Vitamin CVitamin C +3990.9%
Contains more Vitamin AVitamin A +7333.3%
Contains more Vitamin KVitamin K +1200%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.194mg
~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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +511.3%
Contains more FatsFats +35885%
Contains more CarbsCarbs +535.8%
Contains more OtherOther +85%
Contains more WaterWater +2608%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +271906.7%
Contains more Poly. FatPolyunsaturated fat +22414.6%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan Chinese cabbage DV% diff.
Manganese 4.5mg 0.159mg 189%
Polyunsaturated fat 21.614g 0.096g 143%
Copper 1.2mg 0.021mg 131%
Fats 71.97g 0.2g 110%
Monounsaturated fat 40.801g 0.015g 102%
Vitamin B1 0.66mg 0.04mg 52%
Vitamin C 1.1mg 45mg 49%
Zinc 4.53mg 0.19mg 39%
Vitamin K 3.5µg 45.5µg 35%
Phosphorus 277mg 37mg 34%
Calories 691kcal 13kcal 34%
Fiber 9.6g 1g 34%
Saturated fat 6.18g 0.027g 28%
Vitamin A 3µg 223µg 24%
Magnesium 121mg 19mg 24%
Iron 2.53mg 0.8mg 22%
Vitamin B5 0.863mg 0.088mg 16%
Protein 9.17g 1.5g 15%
Folate 22µg 66µg 11%
Vitamin E 1.4mg 0.09mg 9%
Choline 40.5mg 6.4mg 6%
Selenium 3.8µg 0.5µg 6%
Potassium 410mg 252mg 5%
Vitamin B2 0.13mg 0.07mg 5%
Vitamin B3 1.167mg 0.5mg 4%
Calcium 70mg 105mg 4%
Carbs 13.86g 2.18g 4%
Sodium 0mg 65mg 3%
Vitamin B6 0.21mg 0.194mg 1%
Net carbs 4.26g 1.18g N/A
Sugar 3.97g 1.18g N/A
Starch 0.46g 0%
Tryptophan 0.093mg 0.015mg 0%
Threonine 0.306mg 0.049mg 0%
Isoleucine 0.336mg 0.085mg 0%
Leucine 0.598mg 0.088mg 0%
Lysine 0.287mg 0.089mg 0%
Methionine 0.183mg 0.009mg 0%
Phenylalanine 0.426mg 0.044mg 0%
Valine 0.411mg 0.066mg 0%
Histidine 0.262mg 0.026mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

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

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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
37%
Chinese cabbage
Minerals Daily Need Coverage Score
149%
Pecan
16%
Chinese cabbage

Comparison summary

Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 65mg)
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 is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 2.79g)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 6.153g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $2.6)
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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.