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Pecan vs. Mashed potato — In-Depth Nutrition Comparison

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Differences between pecan and mashed potato

  • Mashed potato contains less manganese, copper, vitamin B1, zinc, fiber, phosphorus, iron, and magnesium than pecan.
  • Pecan's daily need coverage for manganese is 191% higher.
  • Mashed potato contains 44 times less vitamin B1 than pecan. Pecan contains 0.66mg of vitamin B1, while mashed potato contains 0.015mg.
  • The amount of saturated fat in mashed potato is lower.
  • Pecan has a lower glycemic index. The glycemic index of pecan is 10, while the glycemic index of mashed potato is 87.

The food types used in this comparison are Nuts, pecans and Fast foods, potato, mashed.

Infographic

Pecan vs Mashed potato 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
10
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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +706.7%
Contains more CalciumCalcium +288.9%
Contains more PotassiumPotassium +43.4%
Contains more IronIron +716.1%
Contains more CopperCopper +3328.6%
Contains more ZincZinc +1959.1%
Contains more PhosphorusPhosphorus +369.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +4491.8%
Contains more SeleniumSelenium +375%

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B1Vitamin B1 +4300%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +75%
Contains more FolateFolate +144.4%
Contains more CholineCholine +202.2%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +68.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.08mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
3
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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +455.8%
Contains more FatsFats +2452.1%
Contains more OtherOther +17.5%
Contains more WaterWater +2161.9%
~equal in Carbs ~14.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +5566.8%
Contains more Poly. FatPolyunsaturated fat +1510.6%
Contains less Sat. FatSaturated fat -90.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pecan
1
10% 88%
Starch: 0.46 g
Sucrose: 3.9 g
Glucose: 0.04 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +3800%
Contains more StarchStarch +2530.4%
Contains more GlucoseGlucose +400%
Contains more FructoseFructose +400%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan Mashed potato DV% diff.
Manganese 4.5mg 0.098mg 191%
Polyunsaturated fat 21.614g 1.342g 135%
Copper 1.2mg 0.035mg 129%
Fats 71.97g 2.82g 106%
Monounsaturated fat 40.801g 0.72g 100%
Vitamin B1 0.66mg 0.015mg 54%
Zinc 4.53mg 0.22mg 39%
Fiber 9.6g 1.3g 33%
Phosphorus 277mg 59mg 31%
Calories 691kcal 89kcal 30%
Iron 2.53mg 0.31mg 28%
Saturated fat 6.18g 0.577g 25%
Magnesium 121mg 15mg 25%
Vitamin B5 0.863mg 17%
Protein 9.17g 1.65g 15%
Sodium 0mg 306mg 13%
Vitamin B2 0.13mg 0.015mg 9%
Vitamin B6 0.21mg 0.12mg 7%
Vitamin E 1.4mg 0.42mg 7%
Calcium 70mg 18mg 5%
Starch 0.46g 12.1g 5%
Selenium 3.8µg 0.8µg 5%
Choline 40.5mg 13.4mg 5%
Potassium 410mg 286mg 4%
Vitamin A 3µg 43µg 4%
Vitamin B12 0µg 0.07µg 3%
Folate 22µg 9µg 3%
Vitamin K 3.5µg 5.9µg 2%
Vitamin B3 1.167mg 1.08mg 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 4.26g 13.35g N/A
Carbs 13.86g 14.65g 0%
Sugar 3.97g 0.5g N/A
Trans fat 0.105g N/A
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 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Mashed potato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Mashed potato
Minerals Daily Need Coverage Score
149%
Pecan
15%
Mashed potato

Comparison summary

Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 306mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 77)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is richer in vitamins?
Pecan
Pecan is relatively richer in vitamins
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 3.47g)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 5.603g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.