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Pecan vs. Chinese broccoli — In-Depth Nutrition Comparison

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Differences between pecan and chinese broccoli

  • Pecan has more manganese, copper, vitamin B1, zinc, phosphorus, and fiber, while chinese broccoli has more vitamin K, vitamin A, and vitamin C.
  • Pecan's daily need coverage for manganese is 184% higher.
  • Chinese broccoli contains 56 times less saturated fat than pecan. Pecan contains 6.18g of saturated fat, while chinese broccoli contains 0.11g.
  • Pecan has a lower glycemic index. The glycemic index of pecan is 10, while the glycemic index of chinese broccoli is 32.

The food types used in this comparison are Nuts, pecans and Broccoli, chinese, cooked.

Infographic

Pecan vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +572.2%
Contains more PotassiumPotassium +57.1%
Contains more IronIron +351.8%
Contains more CopperCopper +1867.2%
Contains more ZincZinc +1061.5%
Contains more PhosphorusPhosphorus +575.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1604.5%
Contains more SeleniumSelenium +192.3%
Contains more CalciumCalcium +42.9%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin EVitamin E +191.7%
Contains more Vitamin B1Vitamin B1 +594.7%
Contains more Vitamin B3Vitamin B3 +167%
Contains more Vitamin B5Vitamin B5 +442.8%
Contains more Vitamin B6Vitamin B6 +200%
Contains more CholineCholine +60.1%
Contains more Vitamin CVitamin C +2463.6%
Contains more Vitamin AVitamin A +2633.3%
Contains more Vitamin B2Vitamin B2 +12.3%
Contains more Vitamin KVitamin K +2322.9%
Contains more FolateFolate +350%
~equal in Vitamin D ~0µg
~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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +704.4%
Contains more FatsFats +9895.8%
Contains more CarbsCarbs +263.8%
Contains more OtherOther +87.3%
Contains more WaterWater +2557.4%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +81502%
Contains more Poly. FatPolyunsaturated fat +6449.7%
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 Chinese broccoli
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 broccoli DV% diff.
Manganese 4.5mg 0.264mg 184%
Polyunsaturated fat 21.614g 0.33g 142%
Copper 1.2mg 0.061mg 127%
Fats 71.97g 0.72g 110%
Monounsaturated fat 40.801g 0.05g 102%
Vitamin K 3.5µg 84.8µg 68%
Vitamin B1 0.66mg 0.095mg 47%
Zinc 4.53mg 0.39mg 38%
Phosphorus 277mg 41mg 34%
Calories 691kcal 22kcal 33%
Vitamin C 1.1mg 28.2mg 30%
Fiber 9.6g 2.5g 28%
Saturated fat 6.18g 0.11g 28%
Magnesium 121mg 18mg 25%
Iron 2.53mg 0.56mg 25%
Folate 22µg 99µg 19%
Protein 9.17g 1.14g 16%
Vitamin B5 0.863mg 0.159mg 14%
Vitamin B6 0.21mg 0.07mg 11%
Vitamin A 3µg 82µg 9%
Vitamin E 1.4mg 0.48mg 6%
Selenium 3.8µg 1.3µg 5%
Vitamin B3 1.167mg 0.437mg 5%
Potassium 410mg 261mg 4%
Carbs 13.86g 3.81g 3%
Calcium 70mg 100mg 3%
Choline 40.5mg 25.3mg 3%
Vitamin B2 0.13mg 0.146mg 1%
Net carbs 4.26g 1.31g N/A
Sugar 3.97g 0.84g N/A
Starch 0.46g 0%
Sodium 0mg 7mg 0%
Tryptophan 0.093mg 0%
Threonine 0.306mg 0%
Isoleucine 0.336mg 0%
Leucine 0.598mg 0%
Lysine 0.287mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.426mg 0%
Valine 0.411mg 0%
Histidine 0.262mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Chinese broccoli
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
40%
Chinese broccoli
Minerals Daily Need Coverage Score
149%
Pecan
18%
Chinese broccoli

Comparison summary

Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 7mg)
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 broccoli
Chinese broccoli is lower in Sugar (difference - 3.13g)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 6.07g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $3)
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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.