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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 B2, vitamin A, and calcium.
  • Daily need coverage for manganese for 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
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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +317.2%
Contains more PotassiumPotassium +159.5%
Contains more IronIron +56.2%
Contains more CopperCopper +112.8%
Contains more ZincZinc +586.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +4738.7%
Contains more CalciumCalcium +325.7%
Contains more PhosphorusPhosphorus +35.4%
~equal in Selenium ~3.8µg

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
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 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +438.5%
Contains more Vitamin B1Vitamin B1 +816.7%
Contains more Vitamin B5Vitamin B5 +354.2%
Contains more Vitamin B6Vitamin B6 +250%
Contains more Vitamin KVitamin K +40%
Contains more FolateFolate +1000%
Contains more CholineCholine +163%
Contains more Vitamin AVitamin A +13466.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +420%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B3 ~1.148mg

All nutrients comparison - raw data values

Nutrient Pecan Goat cheese DV% diff.
Manganese 4.5mg 0.093mg 192%
Polyunsaturated fat 21.614g 0.709g 139%
Monounsaturated fat 40.801g 6.808g 85%
Copper 1.2mg 0.564mg 71%
Saturated fat 6.18g 20.639g 66%
Fats 71.97g 29.84g 65%
Vitamin B1 0.66mg 0.072mg 49%
Vitamin A 3µg 407µg 45%
Vitamin B2 0.13mg 0.676mg 42%
Fiber 9.6g 0g 38%
Zinc 4.53mg 0.66mg 35%
Cholesterol 0mg 79mg 26%
Protein 9.17g 21.58g 25%
Calcium 70mg 298mg 23%
Magnesium 121mg 29mg 22%
Sodium 0mg 415mg 18%
Calories 691kcal 364kcal 16%
Phosphorus 277mg 375mg 14%
Vitamin B5 0.863mg 0.19mg 13%
Vitamin B6 0.21mg 0.06mg 12%
Iron 2.53mg 1.62mg 11%
Vitamin B12 0µg 0.22µg 9%
Vitamin E 1.4mg 0.26mg 8%
Potassium 410mg 158mg 7%
Folate 22µg 2µg 5%
Carbs 13.86g 0.12g 5%
Choline 40.5mg 15.4mg 5%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 22IU 3%
Vitamin C 1.1mg 0mg 1%
Vitamin K 3.5µg 2.5µg 1%
Net carbs 4.26g 0.12g N/A
Sugar 3.97g 0.12g N/A
Starch 0.46g 0%
Selenium 3.8µg 3.8µg 0%
Vitamin B3 1.167mg 1.148mg 0%
Tryptophan 0.093mg 0.227mg 0%
Threonine 0.306mg 0.805mg 0%
Isoleucine 0.336mg 0.893mg 0%
Leucine 0.598mg 1.861mg 0%
Lysine 0.287mg 1.549mg 0%
Methionine 0.183mg 0.575mg 0%
Phenylalanine 0.426mg 0.859mg 0%
Valine 0.411mg 1.485mg 0%
Histidine 0.262mg 0.589mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
Pecan
2
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
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 FatsFats +141.2%
Contains more CarbsCarbs +11450%
Contains more ProteinProtein +135.3%
Contains more WaterWater +1193.2%
Contains more OtherOther +98.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
Pecan
3
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -70.1%
Contains more Mono. FatMonounsaturated fat +499.3%
Contains more Poly. FatPolyunsaturated fat +2948.5%

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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.