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

Pecan vs. Gouda cheese — In-Depth Nutrition Comparison

Compare

The main differences between pecan and gouda cheese

  • Pecan has more manganese, copper, vitamin B1, and fiber; however, gouda cheese has more vitamin B12, calcium, and phosphorus.
  • Daily need coverage for manganese for pecan is 195% higher.
  • Pecan is lower in saturated fat.

Food types used in this article are Nuts, pecans and Cheese, gouda.

Infographic

Pecan vs Gouda 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
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% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more MagnesiumMagnesium +317.2%
Contains more PotassiumPotassium +238.8%
Contains more IronIron +954.2%
Contains more CopperCopper +3233.3%
Contains more ZincZinc +16.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +40809.1%
Contains more CalciumCalcium +900%
Contains more PhosphorusPhosphorus +97.1%
Contains more SeleniumSelenium +281.6%

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
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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +483.3%
Contains more Vitamin B1Vitamin B1 +2100%
Contains more Vitamin B3Vitamin B3 +1752.4%
Contains more Vitamin B5Vitamin B5 +153.8%
Contains more Vitamin B6Vitamin B6 +162.5%
Contains more Vitamin KVitamin K +52.2%
Contains more CholineCholine +163%
Contains more Vitamin AVitamin A +5400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +156.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Folate ~21µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more FatsFats +162.3%
Contains more CarbsCarbs +524.3%
Contains more ProteinProtein +172%
Contains more WaterWater +1077.8%
Contains more OtherOther +166.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -64.9%
Contains more Mono. FatMonounsaturated fat +426.7%
Contains more Poly. FatPolyunsaturated fat +3189.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan Gouda cheese DV% diff.
Manganese 4.5mg 0.011mg 195%
Polyunsaturated fat 21.614g 0.657g 140%
Copper 1.2mg 0.036mg 129%
Monounsaturated fat 40.801g 7.747g 83%
Fats 71.97g 27.44g 69%
Vitamin B12 0µg 1.54µg 64%
Calcium 70mg 700mg 63%
Vitamin B1 0.66mg 0.03mg 53%
Saturated fat 6.18g 17.614g 52%
Fiber 9.6g 0g 38%
Phosphorus 277mg 546mg 38%
Cholesterol 0mg 114mg 38%
Sodium 0mg 819mg 36%
Protein 9.17g 24.94g 32%
Iron 2.53mg 0.24mg 29%
Magnesium 121mg 29mg 22%
Selenium 3.8µg 14.5µg 19%
Vitamin A 3µg 165µg 18%
Calories 691kcal 356kcal 17%
Vitamin B2 0.13mg 0.334mg 16%
Vitamin B5 0.863mg 0.34mg 10%
Vitamin B6 0.21mg 0.08mg 10%
Potassium 410mg 121mg 9%
Vitamin E 1.4mg 0.24mg 8%
Vitamin B3 1.167mg 0.063mg 7%
Zinc 4.53mg 3.9mg 6%
Choline 40.5mg 15.4mg 5%
Carbs 13.86g 2.22g 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin K 3.5µg 2.3µg 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 4.26g 2.22g N/A
Sugar 3.97g 2.22g N/A
Starch 0.46g 0%
Folate 22µg 21µg 0%
Tryptophan 0.093mg 0.352mg 0%
Threonine 0.306mg 0.93mg 0%
Isoleucine 0.336mg 1.306mg 0%
Leucine 0.598mg 2.564mg 0%
Lysine 0.287mg 2.654mg 0%
Methionine 0.183mg 0.719mg 0%
Phenylalanine 0.426mg 1.431mg 0%
Valine 0.411mg 1.806mg 0%
Histidine 0.262mg 1.032mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Gouda cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
32%
Gouda cheese
Minerals Daily Need Coverage Score
149%
Pecan
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Pecan
Pecan is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 819mg)
Which food is lower in Saturated fat?
Pecan
Pecan is lower in Saturated fat (difference - 11.434g)
Which food is richer in vitamins?
Pecan
Pecan is relatively richer in vitamins
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 1.75g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 10)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $1)
Which food is richer in minerals?
?
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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.