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  6. Pecan vs. Millet raw

Pecan vs. Millet raw — In-Depth Nutrition Comparison

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Summary of differences between pecan and millet raw

  • Pecan has more manganese, copper, zinc, vitamin B1, and vitamin E, while millet raw has more vitamin B3, folate, vitamin B6, and vitamin B2.
  • Pecan covers your daily need for manganese, 125% more than millet raw.
  • Pecan contains 28 times more vitamin E than millet raw. While pecan contains 1.4mg of vitamin E, millet raw contains only 0.05mg.
  • The amount of saturated fat in millet raw is lower.
  • Pecan has a lower glycemic index. The glycemic index of pecan is 10, while the glycemic index of millet raw is 71.

These are the specific foods used in this comparison Nuts, pecans and Millet, raw.

Infographic

Pecan vs Millet raw 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
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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +775%
Contains more PotassiumPotassium +110.3%
Contains more CopperCopper +60%
Contains more ZincZinc +169.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +175.7%
Contains more SeleniumSelenium +40.7%
Contains more IronIron +19%
~equal in Magnesium ~114mg
~equal in Phosphorus ~285mg

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 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2700%
Contains more Vitamin B1Vitamin B1 +56.8%
Contains more Vitamin KVitamin K +288.9%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +123.1%
Contains more Vitamin B3Vitamin B3 +304.5%
Contains more Vitamin B6Vitamin B6 +82.9%
Contains more FolateFolate +286.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.848mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pecan Millet raw DV% diff.
Polyunsaturated fat 21.614g 2.134g 130%
Manganese 4.5mg 1.632mg 125%
Fats 71.97g 4.22g 104%
Monounsaturated fat 40.801g 0.773g 100%
Copper 1.2mg 0.75mg 50%
Zinc 4.53mg 1.68mg 26%
Saturated fat 6.18g 0.723g 25%
Vitamin B3 1.167mg 4.72mg 22%
Vitamin B1 0.66mg 0.421mg 20%
Carbs 13.86g 72.85g 20%
Folate 22µg 85µg 16%
Calories 691kcal 378kcal 16%
Vitamin B6 0.21mg 0.384mg 13%
Vitamin B2 0.13mg 0.29mg 12%
Vitamin E 1.4mg 0.05mg 9%
Choline 40.5mg 7%
Calcium 70mg 8mg 6%
Potassium 410mg 195mg 6%
Iron 2.53mg 3.01mg 6%
Protein 9.17g 11.02g 4%
Fiber 9.6g 8.5g 4%
Selenium 3.8µg 2.7µg 2%
Vitamin K 3.5µg 0.9µg 2%
Magnesium 121mg 114mg 2%
Vitamin C 1.1mg 0mg 1%
Phosphorus 277mg 285mg 1%
Net carbs 4.26g 64.35g N/A
Sugar 3.97g N/A
Starch 0.46g 0%
Sodium 0mg 5mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B5 0.863mg 0.848mg 0%
Tryptophan 0.093mg 0.119mg 0%
Threonine 0.306mg 0.353mg 0%
Isoleucine 0.336mg 0.465mg 0%
Leucine 0.598mg 1.4mg 0%
Lysine 0.287mg 0.212mg 0%
Methionine 0.183mg 0.221mg 0%
Phenylalanine 0.426mg 0.58mg 0%
Valine 0.411mg 0.578mg 0%
Histidine 0.262mg 0.236mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
Pecan
1
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more FatsFats +1605.5%
Contains more ProteinProtein +20.2%
Contains more CarbsCarbs +425.6%
Contains more WaterWater +146.3%
Contains more OtherOther +118.9%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains more Mono. FatMonounsaturated fat +5178.3%
Contains more Poly. FatPolyunsaturated fat +912.8%
Contains less Sat. FatSaturated fat -88.3%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.