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  6. Pecan vs. Leek

Pecan vs. Leek — In-Depth Nutrition Comparison

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How are Pecan and Leek different?

  • Pecan is richer in Manganese, Copper, Vitamin B1, Zinc, Phosphorus, Fiber, Magnesium, and Vitamin B5, while Leek is higher in Vitamin K.
  • Pecan covers your daily need of Manganese 175% more than Leek.
  • Pecan contains 155 times more Saturated Fat than Leek. Pecan contains 6.18g of Saturated Fat, while Leek contains 0.04g.

Nuts, pecans and Leeks, (bulb and lower leaf-portion), raw types were used in this article.

Infographic

Pecan vs Leek 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
10
:
0
Leek
Leek
Contains more Calcium +18.6%
Contains more Iron +20.5%
Contains more Magnesium +332.1%
Contains more Phosphorus +691.4%
Contains more Potassium +127.8%
Contains less Sodium -100%
Contains more Zinc +3675%
Contains more Copper +900%
Contains more Manganese +835.6%
Contains more Selenium +280%
Pecan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Calcium +18.6%
Contains more Iron +20.5%
Contains more Magnesium +332.1%
Contains more Phosphorus +691.4%
Contains more Potassium +127.8%
Contains less Sodium -100%
Contains more Zinc +3675%
Contains more Copper +900%
Contains more Manganese +835.6%
Contains more Selenium +280%

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
5
:
5
Leek
Leek
Contains more Vitamin E +52.2%
Contains more Vitamin B1 +1000%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +191.8%
Contains more Vitamin B5 +516.4%
Contains more Vitamin A +2876.8%
Contains more Vitamin C +990.9%
Contains more Vitamin B6 +11%
Contains more Folate +190.9%
Contains more Vitamin K +1242.9%
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%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin E +52.2%
Contains more Vitamin B1 +1000%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +191.8%
Contains more Vitamin B5 +516.4%
Contains more Vitamin A +2876.8%
Contains more Vitamin C +990.9%
Contains more Vitamin B6 +11%
Contains more Folate +190.9%
Contains more Vitamin K +1242.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
Pecan
3
:
2
Leek
Leek
Contains more Protein +511.3%
Contains more Fats +23890%
Contains more Other +41%
Contains more Water +2258%
Equal in Carbs - 14.15
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
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Protein +511.3%
Contains more Fats +23890%
Contains more Other +41%
Contains more Water +2258%
Equal in Carbs - 14.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
Pecan
2
:
1
Leek
Leek
Contains more Monounsaturated Fat +1019925%
Contains more Polyunsaturated fat +12920.5%
Contains less Saturated Fat -99.4%
Pecan
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains more Monounsaturated Fat +1019925%
Contains more Polyunsaturated fat +12920.5%
Contains less Saturated Fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan Leek Opinion
Net carbs 4.26g 12.35g Leek
Protein 9.17g 1.5g Pecan
Fats 71.97g 0.3g Pecan
Carbs 13.86g 14.15g Leek
Calories 691kcal 61kcal Pecan
Starch 0.46g Pecan
Fructose 0.04g Pecan
Sugar 3.97g 3.9g Leek
Fiber 9.6g 1.8g Pecan
Calcium 70mg 59mg Pecan
Iron 2.53mg 2.1mg Pecan
Magnesium 121mg 28mg Pecan
Phosphorus 277mg 35mg Pecan
Potassium 410mg 180mg Pecan
Sodium 0mg 20mg Pecan
Zinc 4.53mg 0.12mg Pecan
Copper 1.2mg 0.12mg Pecan
Manganese 4.5mg 0.481mg Pecan
Selenium 3.8µg 1µg Pecan
Vitamin A 56IU 1667IU Leek
Vitamin A RAE 3µg 83µg Leek
Vitamin E 1.4mg 0.92mg Pecan
Vitamin C 1.1mg 12mg Leek
Vitamin B1 0.66mg 0.06mg Pecan
Vitamin B2 0.13mg 0.03mg Pecan
Vitamin B3 1.167mg 0.4mg Pecan
Vitamin B5 0.863mg 0.14mg Pecan
Vitamin B6 0.21mg 0.233mg Leek
Folate 22µg 64µg Leek
Vitamin K 3.5µg 47µg Leek
Tryptophan 0.093mg 0.012mg Pecan
Threonine 0.306mg 0.063mg Pecan
Isoleucine 0.336mg 0.052mg Pecan
Leucine 0.598mg 0.096mg Pecan
Lysine 0.287mg 0.078mg Pecan
Methionine 0.183mg 0.018mg Pecan
Phenylalanine 0.426mg 0.055mg Pecan
Valine 0.411mg 0.056mg Pecan
Histidine 0.262mg 0.025mg Pecan
Saturated Fat 6.18g 0.04g Leek
Monounsaturated Fat 40.801g 0.004g Pecan
Polyunsaturated fat 21.614g 0.166g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Leek
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
35%
Leek
Minerals Daily Need Coverage Score
149%
Pecan
26%
Leek

Comparison summary

Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 0.07g)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 6.14g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.