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  6. Pecan vs. Goat cheese

Pecan vs. Goat cheese — In-Depth Nutrition Comparison

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How are Pecan and Goat cheese different?

  • Pecan is higher in Manganese, Copper, Vitamin B1, Fiber, and Zinc, however, Goat cheese is richer in Vitamin A RAE, Vitamin B2, and Calcium.
  • Daily need coverage for Manganese from Pecan is 192% higher.
  • Pecan has less Saturated Fat.

Nuts, pecans and Cheese, goat, semisoft type are the varieties used in this article.

Infographic

Pecan vs Goat cheese 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
7
:
2
Goat cheese
Goat cheese
Contains more Iron +56.2%
Contains more Magnesium +317.2%
Contains more Potassium +159.5%
Contains less Sodium -100%
Contains more Zinc +586.4%
Contains more Copper +112.8%
Contains more Manganese +4738.7%
Contains more Calcium +325.7%
Contains more Phosphorus +35.4%
Equal in Selenium - 3.8
Pecan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Contains more Iron +56.2%
Contains more Magnesium +317.2%
Contains more Potassium +159.5%
Contains less Sodium -100%
Contains more Zinc +586.4%
Contains more Copper +112.8%
Contains more Manganese +4738.7%
Contains more Calcium +325.7%
Contains more Phosphorus +35.4%
Equal in Selenium - 3.8

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
Pecan
8
:
4
Goat cheese
Goat cheese
Contains more Vitamin E +438.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +816.7%
Contains more Vitamin B5 +354.2%
Contains more Vitamin B6 +250%
Contains more Folate +1000%
Contains more Vitamin K +40%
Contains more Vitamin A +2514.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +420%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 1.148
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%
Goat cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 88% 6% 15% 0% 18% 156% 22% 12% 14% 2% 28% 7%
Contains more Vitamin E +438.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +816.7%
Contains more Vitamin B5 +354.2%
Contains more Vitamin B6 +250%
Contains more Folate +1000%
Contains more Vitamin K +40%
Contains more Vitamin A +2514.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +420%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 1.148

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
Pecan
2
:
3
Goat cheese
Goat cheese
Contains more Fats +141.2%
Contains more Carbs +11450%
Contains more Protein +135.3%
Contains more Water +1193.2%
Contains more Other +98.6%
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
Goat cheese
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more Fats +141.2%
Contains more Carbs +11450%
Contains more Protein +135.3%
Contains more Water +1193.2%
Contains more Other +98.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
Pecan
3
:
0
Goat cheese
Goat cheese
Contains less Saturated Fat -70.1%
Contains more Monounsaturated Fat +499.3%
Contains more Polyunsaturated fat +2948.5%
Pecan
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
Contains less Saturated Fat -70.1%
Contains more Monounsaturated Fat +499.3%
Contains more Polyunsaturated fat +2948.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan Goat cheese Opinion
Net carbs 4.26g 0.12g Pecan
Protein 9.17g 21.58g Goat cheese
Fats 71.97g 29.84g Pecan
Carbs 13.86g 0.12g Pecan
Calories 691kcal 364kcal Pecan
Starch 0.46g Pecan
Fructose 0.04g Pecan
Sugar 3.97g 0.12g Goat cheese
Fiber 9.6g 0g Pecan
Calcium 70mg 298mg Goat cheese
Iron 2.53mg 1.62mg Pecan
Magnesium 121mg 29mg Pecan
Phosphorus 277mg 375mg Goat cheese
Potassium 410mg 158mg Pecan
Sodium 0mg 415mg Pecan
Zinc 4.53mg 0.66mg Pecan
Copper 1.2mg 0.564mg Pecan
Manganese 4.5mg 0.093mg Pecan
Selenium 3.8µg 3.8µg
Vitamin A 56IU 1464IU Goat cheese
Vitamin A RAE 3µg 407µg Goat cheese
Vitamin E 1.4mg 0.26mg Pecan
Vitamin D 0IU 22IU Goat cheese
Vitamin D 0µg 0.5µg Goat cheese
Vitamin C 1.1mg 0mg Pecan
Vitamin B1 0.66mg 0.072mg Pecan
Vitamin B2 0.13mg 0.676mg Goat cheese
Vitamin B3 1.167mg 1.148mg Pecan
Vitamin B5 0.863mg 0.19mg Pecan
Vitamin B6 0.21mg 0.06mg Pecan
Folate 22µg 2µg Pecan
Vitamin B12 0µg 0.22µg Goat cheese
Vitamin K 3.5µg 2.5µg Pecan
Tryptophan 0.093mg 0.227mg Goat cheese
Threonine 0.306mg 0.805mg Goat cheese
Isoleucine 0.336mg 0.893mg Goat cheese
Leucine 0.598mg 1.861mg Goat cheese
Lysine 0.287mg 1.549mg Goat cheese
Methionine 0.183mg 0.575mg Goat cheese
Phenylalanine 0.426mg 0.859mg Goat cheese
Valine 0.411mg 1.485mg Goat cheese
Histidine 0.262mg 0.589mg Goat cheese
Cholesterol 0mg 79mg Pecan
Saturated Fat 6.18g 20.639g Pecan
Monounsaturated Fat 40.801g 6.808g Pecan
Polyunsaturated fat 21.614g 0.709g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Goat cheese
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
30%
Goat cheese
Minerals Daily Need Coverage Score
149%
Pecan
64%
Goat cheese

Comparison summary

Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 415mg)
Which food is lower in Cholesterol?
Pecan
Pecan is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Pecan
Pecan is lower in Saturated Fat (difference - 14.459g)
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 lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 3.85g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 10)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $1)

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.