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Pecan vs. Garden cress — In-Depth Nutrition Comparison

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A recap on differences between pecan and garden cress

  • Pecan has more manganese, copper, vitamin B1, zinc, fiber, and phosphorus; however, garden cress is higher in vitamin K, vitamin A, and vitamin C.
  • Garden cress covers your daily vitamin K needs 449% more than pecan.
  • Garden cress contains 269 times less saturated fat than pecan. Pecan contains 6.18g of saturated fat, while garden cress contains 0.023g.

Food varieties used in this article are Nuts, pecans and Cress, garden, raw.

Infographic

Pecan vs Garden cress 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
8
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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +218.4%
Contains more IronIron +94.6%
Contains more CopperCopper +605.9%
Contains more ZincZinc +1869.6%
Contains more PhosphorusPhosphorus +264.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +713.7%
Contains more SeleniumSelenium +322.2%
Contains more CalciumCalcium +15.7%
Contains more PotassiumPotassium +47.8%

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
5
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +725%
Contains more Vitamin B3Vitamin B3 +16.7%
Contains more Vitamin B5Vitamin B5 +256.6%
Contains more CholineCholine +107.7%
Contains more Vitamin CVitamin C +6172.7%
Contains more Vitamin AVitamin A +11433.3%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B6Vitamin B6 +17.6%
Contains more Vitamin KVitamin K +15382.9%
Contains more FolateFolate +263.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +252.7%
Contains more FatsFats +10181.4%
Contains more CarbsCarbs +152%
Contains more WaterWater +2439.8%
Contains more OtherOther +21.6%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +16971.5%
Contains more Poly. FatPolyunsaturated fat +9379.8%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan Garden cress DV% diff.
Vitamin K 3.5µg 541.9µg 449%
Manganese 4.5mg 0.553mg 172%
Polyunsaturated fat 21.614g 0.228g 143%
Copper 1.2mg 0.17mg 114%
Fats 71.97g 0.7g 110%
Monounsaturated fat 40.801g 0.239g 101%
Vitamin C 1.1mg 69mg 75%
Vitamin B1 0.66mg 0.08mg 48%
Zinc 4.53mg 0.23mg 39%
Vitamin A 3µg 346µg 38%
Fiber 9.6g 1.1g 34%
Calories 691kcal 32kcal 33%
Phosphorus 277mg 76mg 29%
Saturated fat 6.18g 0.023g 28%
Magnesium 121mg 38mg 20%
Iron 2.53mg 1.3mg 15%
Folate 22µg 80µg 15%
Protein 9.17g 2.6g 13%
Vitamin B5 0.863mg 0.242mg 12%
Vitamin B2 0.13mg 0.26mg 10%
Potassium 410mg 606mg 6%
Vitamin E 1.4mg 0.7mg 5%
Selenium 3.8µg 0.9µg 5%
Choline 40.5mg 19.5mg 4%
Carbs 13.86g 5.5g 3%
Vitamin B6 0.21mg 0.247mg 3%
Calcium 70mg 81mg 1%
Vitamin B3 1.167mg 1mg 1%
Sodium 0mg 14mg 1%
Net carbs 4.26g 4.4g N/A
Sugar 3.97g 4.4g N/A
Starch 0.46g 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 Garden cress
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
150%
Garden cress
Minerals Daily Need Coverage Score
149%
Pecan
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Pecan
Pecan is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 14mg)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 6.157g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 10)
Which food is cheaper?
Garden cress
Garden cress 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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.