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  6. Pecan vs. Coconut oil

Pecan vs. Coconut oil — In-Depth Nutrition Comparison

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How are Pecan and Coconut oil different?

  • Pecan has more Manganese, Copper, Vitamin B1, Zinc, Phosphorus, Fiber, Iron, Magnesium, and Vitamin B5 than Coconut oil.
  • Daily need coverage for Saturated Fat from Coconut oil is 381% higher.
  • Pecan has less Saturated Fat.

Nuts, pecans and Oil, coconut are the varieties used in this article.

Infographic

Pecan vs Coconut oil 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
Pecan
9
:
0
Coconut oil
Coconut oil
Contains more Calcium +6900%
Contains more Iron +4960%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +22550%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Pecan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Coconut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Contains more Calcium +6900%
Contains more Iron +4960%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +22550%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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
Pecan
10
:
0
Coconut oil
Coconut oil
Contains more Vitamin A +∞%
Contains more Vitamin E +1172.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +483.3%
Pecan
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%
Coconut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 0% 0% 0% 0% 0% 0% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +1172.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +483.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
Pecan
4
:
1
Coconut oil
Coconut oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +11633.3%
Contains more Other +62.6%
Contains more Fats +37.6%
Pecan
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Coconut oil
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +11633.3%
Contains more Other +62.6%
Contains more Fats +37.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
Pecan
3
:
0
Coconut oil
Coconut oil
Contains less Saturated Fat -92.5%
Contains more Monounsaturated Fat +544.4%
Contains more Polyunsaturated fat +1169.9%
Pecan
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Coconut oil
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Contains less Saturated Fat -92.5%
Contains more Monounsaturated Fat +544.4%
Contains more Polyunsaturated fat +1169.9%

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 oil
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pecan Coconut oil Opinion
Net carbs 4.26g 0g Pecan
Protein 9.17g 0g Pecan
Fats 71.97g 99.06g Coconut oil
Carbs 13.86g 0g Pecan
Calories 691kcal 892kcal Coconut oil
Starch 0.46g Pecan
Fructose 0.04g Pecan
Sugar 3.97g 0g Coconut oil
Fiber 9.6g 0g Pecan
Calcium 70mg 1mg Pecan
Iron 2.53mg 0.05mg Pecan
Magnesium 121mg 0mg Pecan
Phosphorus 277mg 0mg Pecan
Potassium 410mg 0mg Pecan
Zinc 4.53mg 0.02mg Pecan
Copper 1.2mg 0mg Pecan
Manganese 4.5mg 0mg Pecan
Selenium 3.8µg 0µg Pecan
Vitamin A 56IU 0IU Pecan
Vitamin A RAE 3µg 0µg Pecan
Vitamin E 1.4mg 0.11mg Pecan
Vitamin C 1.1mg 0mg Pecan
Vitamin B1 0.66mg 0mg Pecan
Vitamin B2 0.13mg 0mg Pecan
Vitamin B3 1.167mg 0mg Pecan
Vitamin B5 0.863mg 0mg Pecan
Vitamin B6 0.21mg 0mg Pecan
Folate 22µg 0µg Pecan
Vitamin K 3.5µg 0.6µg Pecan
Tryptophan 0.093mg 0mg Pecan
Threonine 0.306mg 0mg Pecan
Isoleucine 0.336mg 0mg Pecan
Leucine 0.598mg 0mg Pecan
Lysine 0.287mg 0mg Pecan
Methionine 0.183mg 0mg Pecan
Phenylalanine 0.426mg 0mg Pecan
Valine 0.411mg 0mg Pecan
Histidine 0.262mg 0mg Pecan
Trans Fat 0.028g Pecan
Saturated Fat 6.18g 82.475g Pecan
Monounsaturated Fat 40.801g 6.332g Pecan
Polyunsaturated fat 21.614g 1.702g Pecan
Omega-6 - Linoleic acid 1.676g Coconut oil
Omega-3 - ALA 0.019g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Coconut oil
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
0%
Coconut oil
Minerals Daily Need Coverage Score
149%
Pecan
0%
Coconut oil

Comparison summary

Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is lower in Saturated Fat?
Pecan
Pecan is lower in Saturated Fat (difference - 76.295g)
Which food is richer in vitamins?
Pecan
Pecan is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 3.97g)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 10)
Which food is cheaper?
Coconut oil
Coconut oil is cheaper (difference - $0.8)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.