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Pecan vs. Cocoa solids — In-Depth Nutrition Comparison

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What are the differences between pecan and cocoa solids?

  • Pecan is higher in vitamin B1 and manganese, yet cocoa solids are higher in copper, iron, fiber, magnesium, phosphorus, potassium, zinc, and selenium.
  • Cocoa solids' daily need coverage for copper is 288% more.
  • Pecan has 8 times more vitamin B1 than cocoa solids. While pecan has 0.66mg of vitamin B1, cocoa solids have only 0.078mg.
  • The glycemic index of pecan is lower.

We used Nuts, pecans and Cocoa, dry powder, unsweetened types in this article.

Infographic

Pecan vs Cocoa solids infographic
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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.
Pecan
2
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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +17.3%
Contains more MagnesiumMagnesium +312.4%
Contains more CalciumCalcium +82.9%
Contains more PotassiumPotassium +271.7%
Contains more IronIron +447.8%
Contains more CopperCopper +215.7%
Contains more ZincZinc +50.3%
Contains more PhosphorusPhosphorus +165%
Contains more SeleniumSelenium +276.3%

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
8
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 0% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin B1Vitamin B1 +746.2%
Contains more Vitamin B5Vitamin B5 +239.8%
Contains more Vitamin B6Vitamin B6 +78%
Contains more Vitamin KVitamin K +40%
Contains more CholineCholine +237.5%
Contains more Vitamin B2Vitamin B2 +85.4%
Contains more Vitamin B3Vitamin B3 +87.2%
Contains more FolateFolate +45.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pecan Cocoa solids DV% diff.
Copper 1.2mg 3.788mg 288%
Iron 2.53mg 13.86mg 142%
Polyunsaturated fat 21.614g 0.44g 141%
Fiber 9.6g 37g 110%
Monounsaturated fat 40.801g 4.57g 91%
Fats 71.97g 13.7g 90%
Magnesium 121mg 499mg 90%
Phosphorus 277mg 734mg 65%
Caffeine 0mg 230mg 58%
Vitamin B1 0.66mg 0.078mg 49%
Potassium 410mg 1524mg 33%
Manganese 4.5mg 3.837mg 29%
Calories 691kcal 228kcal 23%
Protein 9.17g 19.6g 21%
Zinc 4.53mg 6.81mg 21%
Selenium 3.8µg 14.3µg 19%
Carbs 13.86g 57.9g 15%
Vitamin B5 0.863mg 0.254mg 12%
Saturated fat 6.18g 8.07g 9%
Vitamin B2 0.13mg 0.241mg 9%
Vitamin E 1.4mg 0.1mg 9%
Vitamin B6 0.21mg 0.118mg 7%
Calcium 70mg 128mg 6%
Vitamin B3 1.167mg 2.185mg 6%
Choline 40.5mg 12mg 5%
Folate 22µg 32µg 3%
Vitamin C 1.1mg 0mg 1%
Vitamin K 3.5µg 2.5µg 1%
Sodium 0mg 21mg 1%
Net carbs 4.26g 20.9g N/A
Sugar 3.97g 1.75g N/A
Starch 0.46g 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.093mg 0.293mg 0%
Threonine 0.306mg 0.776mg 0%
Isoleucine 0.336mg 0.76mg 0%
Leucine 0.598mg 1.189mg 0%
Lysine 0.287mg 0.983mg 0%
Methionine 0.183mg 0.202mg 0%
Phenylalanine 0.426mg 0.941mg 0%
Valine 0.411mg 1.177mg 0%
Histidine 0.262mg 0.339mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
2
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more FatsFats +425.3%
Contains more WaterWater +17.3%
Contains more ProteinProtein +113.7%
Contains more CarbsCarbs +317.7%
Contains more OtherOther +291.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
3
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -23.4%
Contains more Mono. FatMonounsaturated fat +792.8%
Contains more Poly. FatPolyunsaturated fat +4812.3%

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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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.