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Pecan vs. Chard raw — In-Depth Nutrition Comparison

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How are pecan and chard raw different?

  • Pecan is higher in manganese, copper, vitamin B1, zinc, phosphorus, and fiber; however, chard raw is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for chard raw is 689% higher.
  • Pecan contains 206 times more saturated fat than chard raw. While pecan contains 6.18g of saturated fat, chard raw contains only 0.03g.
  • Pecan has a lower glycemic index (10) than chard raw (32).

Nuts, pecans and Chard, swiss, raw are the varieties used in this article.

Infographic

Pecan vs Chard 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
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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more MagnesiumMagnesium +49.4%
Contains more CalciumCalcium +37.3%
Contains more IronIron +40.6%
Contains more CopperCopper +570.4%
Contains more ZincZinc +1158.3%
Contains more PhosphorusPhosphorus +502.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1129.5%
Contains more SeleniumSelenium +322.2%
~equal in Potassium ~379mg

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
7
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +1550%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B3Vitamin B3 +191.8%
Contains more Vitamin B5Vitamin B5 +401.7%
Contains more Vitamin B6Vitamin B6 +112.1%
Contains more FolateFolate +57.1%
Contains more CholineCholine +125%
Contains more Vitamin CVitamin C +2627.3%
Contains more Vitamin AVitamin A +10100%
Contains more Vitamin EVitamin E +35%
Contains more Vitamin KVitamin K +23614.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
3
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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +409.4%
Contains more FatsFats +35885%
Contains more CarbsCarbs +270.6%
Contains more WaterWater +2532.4%
~equal in Other ~1.6g

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +101902.5%
Contains more Poly. FatPolyunsaturated fat +30777.1%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pecan Chard raw
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 Chard raw DV% diff.
Vitamin K 3.5µg 830µg 689%
Manganese 4.5mg 0.366mg 180%
Polyunsaturated fat 21.614g 0.07g 144%
Copper 1.2mg 0.179mg 113%
Fats 71.97g 0.2g 110%
Monounsaturated fat 40.801g 0.04g 102%
Vitamin B1 0.66mg 0.04mg 52%
Zinc 4.53mg 0.36mg 38%
Vitamin A 3µg 306µg 34%
Calories 691kcal 19kcal 34%
Phosphorus 277mg 46mg 33%
Fiber 9.6g 1.6g 32%
Vitamin C 1.1mg 30mg 32%
Saturated fat 6.18g 0.03g 28%
Protein 9.17g 1.8g 15%
Vitamin B5 0.863mg 0.172mg 14%
Magnesium 121mg 81mg 10%
Iron 2.53mg 1.8mg 9%
Sodium 0mg 213mg 9%
Vitamin B6 0.21mg 0.099mg 9%
Vitamin B3 1.167mg 0.4mg 5%
Selenium 3.8µg 0.9µg 5%
Choline 40.5mg 18mg 4%
Vitamin B2 0.13mg 0.09mg 3%
Vitamin E 1.4mg 1.89mg 3%
Carbs 13.86g 3.74g 3%
Calcium 70mg 51mg 2%
Folate 22µg 14µg 2%
Potassium 410mg 379mg 1%
Net carbs 4.26g 2.14g N/A
Sugar 3.97g 1.1g N/A
Starch 0.46g 0%
Tryptophan 0.093mg 0.017mg 0%
Threonine 0.306mg 0.083mg 0%
Isoleucine 0.336mg 0.147mg 0%
Leucine 0.598mg 0.13mg 0%
Lysine 0.287mg 0.099mg 0%
Methionine 0.183mg 0.019mg 0%
Phenylalanine 0.426mg 0.11mg 0%
Valine 0.411mg 0.11mg 0%
Histidine 0.262mg 0.036mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Chard raw
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
185%
Chard raw
Minerals Daily Need Coverage Score
149%
Pecan
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 213mg)
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?
Chard raw
Chard raw is lower in Sugar (difference - 2.87g)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 6.15g)
Which food is cheaper?
Chard raw
Chard raw 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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.