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Pecan vs. Coconut — In-Depth Nutrition Comparison

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What are the main differences between Pecan and Coconut?

  • Pecan is richer in Manganese, Copper, Vitamin B1, Zinc, Phosphorus, Magnesium, Vitamin B6, and Vitamin B5, yet Coconut is richer in Selenium.
  • Pecan's daily need coverage for Manganese is 130% higher.
  • Pecan has 10 times more Vitamin B1 than Coconut. Pecan has 0.66mg of Vitamin B1, while Coconut has 0.066mg.
  • Pecan contains less Saturated Fat.

We used Nuts, pecans and Nuts, coconut meat, raw types in this comparison.

Infographic

Pecan vs Coconut 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
9
:
Contains more Calcium +400%
Contains more Magnesium +278.1%
Contains more Phosphorus +145.1%
Contains more Potassium +15.2%
Contains less Sodium -100%
Contains more Zinc +311.8%
Contains more Copper +175.9%
Contains more Manganese +200%
Contains more Selenium +165.8%
Equal in Iron - 2.43
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +400%
Contains more Magnesium +278.1%
Contains more Phosphorus +145.1%
Contains more Potassium +15.2%
Contains less Sodium -100%
Contains more Zinc +311.8%
Contains more Copper +175.9%
Contains more Manganese +200%
Contains more Selenium +165.8%
Equal in Iron - 2.43

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
:
Contains more Vitamin A +∞%
Contains more Vitamin E +483.3%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +550%
Contains more Vitamin B3 +116.1%
Contains more Vitamin B5 +187.7%
Contains more Vitamin B6 +288.9%
Contains more Vitamin K +1650%
Contains more Vitamin C +200%
Contains more Folate +18.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +483.3%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +550%
Contains more Vitamin B3 +116.1%
Contains more Vitamin B5 +187.7%
Contains more Vitamin B6 +288.9%
Contains more Vitamin K +1650%
Contains more Vitamin C +200%
Contains more Folate +18.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
3
:
Contains more Protein +175.4%
Contains more Fats +114.9%
Contains more Other +54.2%
Contains more Water +1234.9%
Equal in Carbs - 15.23
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more Protein +175.4%
Contains more Fats +114.9%
Contains more Other +54.2%
Contains more Water +1234.9%
Equal in Carbs - 15.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
3
:
Contains less Saturated Fat -79.2%
Contains more Monounsaturated Fat +2763.2%
Contains more Polyunsaturated fat +5805.5%
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -79.2%
Contains more Monounsaturated Fat +2763.2%
Contains more Polyunsaturated fat +5805.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan Coconut Opinion
Net carbs 4.26g 6.23g Coconut
Protein 9.17g 3.33g Pecan
Fats 71.97g 33.49g Pecan
Carbs 13.86g 15.23g Coconut
Calories 691kcal 354kcal Pecan
Starch 0.46g Pecan
Fructose 0.04g Pecan
Sugar 3.97g 6.23g Pecan
Fiber 9.6g 9g Pecan
Calcium 70mg 14mg Pecan
Iron 2.53mg 2.43mg Pecan
Magnesium 121mg 32mg Pecan
Phosphorus 277mg 113mg Pecan
Potassium 410mg 356mg Pecan
Sodium 0mg 20mg Pecan
Zinc 4.53mg 1.1mg Pecan
Copper 1.2mg 0.435mg Pecan
Manganese 4.5mg 1.5mg Pecan
Selenium 3.8µg 10.1µg Coconut
Vitamin A 56IU 0IU Pecan
Vitamin A RAE 3µg 0µg Pecan
Vitamin E 1.4mg 0.24mg Pecan
Vitamin C 1.1mg 3.3mg Coconut
Vitamin B1 0.66mg 0.066mg Pecan
Vitamin B2 0.13mg 0.02mg Pecan
Vitamin B3 1.167mg 0.54mg Pecan
Vitamin B5 0.863mg 0.3mg Pecan
Vitamin B6 0.21mg 0.054mg Pecan
Folate 22µg 26µg Coconut
Vitamin K 3.5µg 0.2µg Pecan
Tryptophan 0.093mg 0.039mg Pecan
Threonine 0.306mg 0.121mg Pecan
Isoleucine 0.336mg 0.131mg Pecan
Leucine 0.598mg 0.247mg Pecan
Lysine 0.287mg 0.147mg Pecan
Methionine 0.183mg 0.062mg Pecan
Phenylalanine 0.426mg 0.169mg Pecan
Valine 0.411mg 0.202mg Pecan
Histidine 0.262mg 0.077mg Pecan
Saturated Fat 6.18g 29.698g Pecan
Monounsaturated Fat 40.801g 1.425g Pecan
Polyunsaturated fat 21.614g 0.366g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
8%
Coconut
Minerals Daily Need Coverage Score
149%
Pecan
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Pecan
Pecan is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Pecan
Pecan is lower in Saturated Fat (difference - 23.518g)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is richer in vitamins?
Pecan
Pecan is relatively richer in vitamins
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.