Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pecan vs. Plantain raw — In-Depth Nutrition Comparison

Compare

How are pecan and plantain raw different?

  • Pecan is higher in copper, vitamin B1, zinc, phosphorus, fiber, iron, and magnesium; however, plantain raw is richer in vitamin A and vitamin C.
  • Daily need coverage for copper for pecan is 124% higher.
  • Pecan contains 43 times more saturated fat than plantain raw. While pecan contains 6.18g of saturated fat, plantain raw contains only 0.143g.
  • Pecan has a lower glycemic index (10) than plantain raw (37).

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

Infographic

Pecan vs Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +227%
Contains more CalciumCalcium +2233.3%
Contains more IronIron +321.7%
Contains more CopperCopper +1381.5%
Contains more ZincZinc +3135.7%
Contains more PhosphorusPhosphorus +714.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +153.3%
Contains more PotassiumPotassium +21.7%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +1169.2%
Contains more Vitamin B2Vitamin B2 +140.7%
Contains more Vitamin B3Vitamin B3 +70.1%
Contains more Vitamin B5Vitamin B5 +231.9%
Contains more Vitamin KVitamin K +400%
Contains more CholineCholine +200%
Contains more Vitamin CVitamin C +1572.7%
Contains more Vitamin AVitamin A +1766.7%
Contains more Vitamin B6Vitamin B6 +42.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~22µg

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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +605.4%
Contains more FatsFats +19351.4%
Contains more OtherOther +27.6%
Contains more CarbsCarbs +130.1%
Contains more WaterWater +1754.5%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +127403.1%
Contains more Poly. FatPolyunsaturated fat +31224.6%
Contains less Sat. FatSaturated fat -97.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan Plantain raw DV% diff.
Manganese 4.5mg 196%
Polyunsaturated fat 21.614g 0.069g 144%
Copper 1.2mg 0.081mg 124%
Fats 71.97g 0.37g 110%
Monounsaturated fat 40.801g 0.032g 102%
Vitamin B1 0.66mg 0.052mg 51%
Zinc 4.53mg 0.14mg 40%
Phosphorus 277mg 34mg 35%
Fiber 9.6g 2.3g 29%
Calories 691kcal 122kcal 28%
Saturated fat 6.18g 0.143g 27%
Iron 2.53mg 0.6mg 24%
Magnesium 121mg 37mg 20%
Vitamin C 1.1mg 18.4mg 19%
Protein 9.17g 1.3g 16%
Vitamin B5 0.863mg 0.26mg 12%
Vitamin E 1.4mg 0.14mg 8%
Calcium 70mg 3mg 7%
Vitamin B6 0.21mg 0.299mg 7%
Vitamin B2 0.13mg 0.054mg 6%
Carbs 13.86g 31.89g 6%
Vitamin A 3µg 56µg 6%
Choline 40.5mg 13.5mg 5%
Selenium 3.8µg 1.5µg 4%
Vitamin B3 1.167mg 0.686mg 3%
Potassium 410mg 499mg 3%
Vitamin K 3.5µg 0.7µg 2%
Net carbs 4.26g 29.59g N/A
Sugar 3.97g 15g N/A
Starch 0.46g 0%
Sodium 0mg 4mg 0%
Folate 22µg 22µg 0%
Tryptophan 0.093mg 0.015mg 0%
Threonine 0.306mg 0.034mg 0%
Isoleucine 0.336mg 0.036mg 0%
Leucine 0.598mg 0.059mg 0%
Lysine 0.287mg 0.06mg 0%
Methionine 0.183mg 0.017mg 0%
Phenylalanine 0.426mg 0.044mg 0%
Valine 0.411mg 0.046mg 0%
Histidine 0.262mg 0.064mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Plantain 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
18%
Plantain raw
Minerals Daily Need Coverage Score
149%
Pecan
15%
Plantain raw

Comparison summary

Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 6.037g)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $3)
Which food is lower in Sugar?
Pecan
Pecan is lower in Sugar (difference - 11.03g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 27)
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 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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.