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  6. Pecan vs. Heart of palm

Pecan vs. Heart of palm — In-Depth Nutrition Comparison

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The main differences between pecan and heart of palm

  • Pecan has more copper, vitamin B1, fiber, magnesium, phosphorus, and iron; however, heart of palm has more vitamin B6, potassium, and vitamin C.
  • Daily need coverage for copper for pecan is 62% higher.
  • Heart of palm has 134 times less saturated fat than pecan. Pecan has 6.18g of saturated fat, while heart of palm has 0.046g.
  • Heart of palm has a higher glycemic index than pecan.

Food types used in this article are Nuts, pecans and Hearts of palm, raw.

Infographic

Pecan vs Heart of palm 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
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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +1110%
Contains more CalciumCalcium +288.9%
Contains more IronIron +49.7%
Contains more CopperCopper +86.3%
Contains more ZincZinc +21.4%
Contains more PhosphorusPhosphorus +97.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +442.9%
Contains more PotassiumPotassium +340.5%

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
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% 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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin B1Vitamin B1 +1220%
Contains more Vitamin B3Vitamin B3 +29.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +627.3%
Contains more Vitamin B2Vitamin B2 +38.5%
Contains more Vitamin B6Vitamin B6 +285.7%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Pecan Heart of palm DV% diff.
Manganese 4.5mg 196%
Polyunsaturated fat 21.614g 0.089g 144%
Fats 71.97g 0.2g 110%
Monounsaturated fat 40.801g 0.005g 102%
Copper 1.2mg 0.644mg 62%
Vitamin B1 0.66mg 0.05mg 51%
Vitamin B6 0.21mg 0.81mg 46%
Potassium 410mg 1806mg 41%
Fiber 9.6g 1.5g 32%
Calories 691kcal 115kcal 29%
Saturated fat 6.18g 0.046g 28%
Magnesium 121mg 10mg 26%
Phosphorus 277mg 140mg 20%
Vitamin B5 0.863mg 17%
Protein 9.17g 2.7g 13%
Iron 2.53mg 1.69mg 11%
Vitamin C 1.1mg 8mg 8%
Choline 40.5mg 0mg 7%
Zinc 4.53mg 3.73mg 7%
Vitamin E 1.4mg 0.5mg 6%
Selenium 3.8µg 0.7µg 6%
Calcium 70mg 18mg 5%
Vitamin B2 0.13mg 0.18mg 4%
Carbs 13.86g 25.61g 4%
Vitamin K 3.5µg 0µg 3%
Vitamin B3 1.167mg 0.9mg 2%
Sodium 0mg 14mg 1%
Folate 22µg 24µg 1%
Net carbs 4.26g 24.11g N/A
Sugar 3.97g 17.16g N/A
Starch 0.46g 0%
Vitamin A 3µg 3µg 0%
Tryptophan 0.093mg 0%
Threonine 0.306mg 0%
Isoleucine 0.336mg 0%
Leucine 0.598mg 0%
Lysine 0.287mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.426mg 0%
Valine 0.411mg 0%
Histidine 0.262mg 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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +239.6%
Contains more FatsFats +35885%
Contains more CarbsCarbs +84.8%
Contains more WaterWater +1874.4%
Contains more OtherOther +34.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +815920%
Contains more Poly. FatPolyunsaturated fat +24185.4%
Contains less Sat. FatSaturated fat -99.3%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.