Pecan vs. Groat — In-Depth Nutrition Comparison
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Significant differences between pecan and groat
- Pecan has more manganese, vitamin B1, zinc, and copper; however, groat is richer in vitamin B3, magnesium, vitamin B2, phosphorus, and selenium.
- Pecan covers your daily manganese needs 139% more than groat.
- Groat has 8 times less saturated fat than pecan. Pecan has 6.18g of saturated fat, while groat has 0.741g.
- Groat has a higher glycemic index. The glycemic index of groat is 54, while the glycemic index of pecan is 10.
Specific food types used in this comparison are Nuts, pecans and Buckwheat.
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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.
| Contains more CalciumCalcium | +288.9% |
| Contains more IronIron | +15% |
| Contains more ZincZinc | +88.8% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +246.2% |
| Contains more MagnesiumMagnesium | +90.9% |
| Contains more PotassiumPotassium | +12.2% |
| Contains more PhosphorusPhosphorus | +25.3% |
| Contains more SeleniumSelenium | +118.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +553.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +226.9% |
| Contains more Vitamin B3Vitamin B3 | +501.5% |
| Contains more Vitamin B5Vitamin B5 | +42.9% |
| Contains more FolateFolate | +36.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.5mg | 1.3mg | 139% |
| Polyunsaturated fat | 21.614g | 1.039g | 137% |
| Fats | 71.97g | 3.4g | 105% |
| Monounsaturated fat | 40.801g | 1.04g | 99% |
| Vitamin B1 | 0.66mg | 0.101mg | 47% |
| Vitamin B3 | 1.167mg | 7.02mg | 37% |
| Magnesium | 121mg | 231mg | 26% |
| Saturated fat | 6.18g | 0.741g | 25% |
| Vitamin B2 | 0.13mg | 0.425mg | 23% |
| Zinc | 4.53mg | 2.4mg | 19% |
| Carbs | 13.86g | 71.5g | 19% |
| Calories | 691kcal | 343kcal | 17% |
| Copper | 1.2mg | 1.1mg | 11% |
| Phosphorus | 277mg | 347mg | 10% |
| Vitamin E | 1.4mg | 9% | |
| Selenium | 3.8µg | 8.3µg | 8% |
| Protein | 9.17g | 13.25g | 8% |
| Vitamin B5 | 0.863mg | 1.233mg | 7% |
| Choline | 40.5mg | 7% | |
| Calcium | 70mg | 18mg | 5% |
| Iron | 2.53mg | 2.2mg | 4% |
| Vitamin K | 3.5µg | 3% | |
| Fiber | 9.6g | 10g | 2% |
| Folate | 22µg | 30µg | 2% |
| Potassium | 410mg | 460mg | 1% |
| Vitamin C | 1.1mg | 0mg | 1% |
| Net carbs | 4.26g | 61.5g | N/A |
| Sugar | 3.97g | N/A | |
| Starch | 0.46g | 0% | |
| Sodium | 0mg | 1mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B6 | 0.21mg | 0.21mg | 0% |
| Tryptophan | 0.093mg | 0.192mg | 0% |
| Threonine | 0.306mg | 0.506mg | 0% |
| Isoleucine | 0.336mg | 0.498mg | 0% |
| Leucine | 0.598mg | 0.832mg | 0% |
| Lysine | 0.287mg | 0.672mg | 0% |
| Methionine | 0.183mg | 0.172mg | 0% |
| Phenylalanine | 0.426mg | 0.52mg | 0% |
| Valine | 0.411mg | 0.678mg | 0% |
| Histidine | 0.262mg | 0.309mg | 0% |
| Fructose | 0.04g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +2016.8% |
| Contains more ProteinProtein | +44.5% |
| Contains more CarbsCarbs | +415.9% |
| Contains more WaterWater | +177% |
| Contains more OtherOther | +41.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3823.2% |
| Contains more Poly. FatPolyunsaturated fat | +1980.3% |
| Contains less Sat. FatSaturated fat | -88% |
