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Pecan vs. Ginkgo nuts — In-Depth Nutrition Comparison

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How are Pecan and Ginkgo nuts different?

  • Pecan is higher in Manganese, Copper, Zinc, Vitamin B1, Magnesium, Phosphorus, and Iron, however, Ginkgo nuts are richer in Vitamin B3, and Vitamin C.
  • Daily need coverage for Manganese from Pecan is 191% higher.
  • Pecan contains 19 times more Saturated Fat than Ginkgo nuts. While Pecan contains 6.18g of Saturated Fat, Ginkgo nuts contain only 0.319g.

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

Infographic

Pecan vs Ginkgo nuts 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
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 19% 0.6% 45% 38% 91% 9.3% 53% 0.91% 15% 0%
Contains more MagnesiumMagnesium +348.1%
Contains more CalciumCalcium +3400%
Contains more IronIron +153%
Contains more CopperCopper +338%
Contains more ZincZinc +1232.4%
Contains more PhosphorusPhosphorus +123.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +3882.3%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +24.4%

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
6
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% 3.4% 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 50% 33% 0% 0% 55% 21% 113% 9.6% 76% 0% 0% 41% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B5Vitamin B5 +439.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1263.6%
Contains more Vitamin AVitamin A +896.4%
Contains more Vitamin B3Vitamin B3 +414.1%
Contains more Vitamin B6Vitamin B6 +56.2%
Contains more FolateFolate +145.5%
~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
4% 2% 38% 55%
Protein: 4.32 g
Fats: 1.68 g
Carbs: 37.6 g
Water: 55.2 g
Other: 1.2 g
Contains more ProteinProtein +112.3%
Contains more FatsFats +4183.9%
Contains more OtherOther +23.3%
Contains more CarbsCarbs +171.3%
Contains more WaterWater +1468.2%

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
21% 40% 40%
Saturated Fat: Sat. Fat 0.319 g
Monounsaturated Fat: Mono. Fat 0.619 g
Polyunsaturated fat: Poly. Fat 0.618 g
Contains more Mono. FatMonounsaturated Fat +6491.4%
Contains more Poly. FatPolyunsaturated fat +3397.4%
Contains less Sat. FatSaturated Fat -94.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pecan Ginkgo nuts
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar 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 Ginkgo nuts Opinion
Calories 691kcal 182kcal Pecan
Protein 9.17g 4.32g Pecan
Fats 71.97g 1.68g Pecan
Vitamin C 1.1mg 15mg Ginkgo nuts
Net carbs 4.26g 37.6g Ginkgo nuts
Carbs 13.86g 37.6g Ginkgo nuts
Magnesium 121mg 27mg Pecan
Calcium 70mg 2mg Pecan
Potassium 410mg 510mg Ginkgo nuts
Iron 2.53mg 1mg Pecan
Sugar 3.97g Ginkgo nuts
Fiber 9.6g Pecan
Copper 1.2mg 0.274mg Pecan
Zinc 4.53mg 0.34mg Pecan
Starch 0.46g Pecan
Phosphorus 277mg 124mg Pecan
Sodium 0mg 7mg Pecan
Vitamin A 56IU 558IU Ginkgo nuts
Vitamin A RAE 3µg 28µg Ginkgo nuts
Vitamin E 1.4mg Pecan
Manganese 4.5mg 0.113mg Pecan
Selenium 3.8µg Pecan
Vitamin B1 0.66mg 0.22mg Pecan
Vitamin B2 0.13mg 0.09mg Pecan
Vitamin B3 1.167mg 6mg Ginkgo nuts
Vitamin B5 0.863mg 0.16mg Pecan
Vitamin B6 0.21mg 0.328mg Ginkgo nuts
Vitamin K 3.5µg Pecan
Folate 22µg 54µg Ginkgo nuts
Choline 40.5mg Pecan
Saturated Fat 6.18g 0.319g Ginkgo nuts
Monounsaturated Fat 40.801g 0.619g Pecan
Polyunsaturated fat 21.614g 0.618g Pecan
Tryptophan 0.093mg 0.071mg Pecan
Threonine 0.306mg 0.268mg Pecan
Isoleucine 0.336mg 0.209mg Pecan
Leucine 0.598mg 0.316mg Pecan
Lysine 0.287mg 0.206mg Pecan
Methionine 0.183mg 0.055mg Pecan
Phenylalanine 0.426mg 0.171mg Pecan
Valine 0.411mg 0.283mg Pecan
Histidine 0.262mg 0.102mg Pecan
Fructose 0.04g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Ginkgo nuts
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
31%
Ginkgo nuts
Minerals Daily Need Coverage Score
149%
Pecan
27%
Ginkgo nuts

Comparison summary

Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 7mg)
Which food is lower in Sugar?
Ginkgo nuts
Ginkgo nuts is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated Fat?
Ginkgo nuts
Ginkgo nuts is lower in Saturated Fat (difference - 5.861g)
Which food is lower in glycemic index?
Ginkgo nuts
Ginkgo nuts is lower in glycemic index (difference - 10)
Which food is cheaper?
Ginkgo nuts
Ginkgo nuts 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. Ginkgo nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170584/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.