Pecan vs. Oatmeal — In-Depth Nutrition Comparison
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A recap on differences between pecan and oatmeal
- Pecan has more manganese, copper, zinc, vitamin B1, fiber, phosphorus, and magnesium; however, oatmeal is higher in iron and vitamin B3.
- Pecan covers your daily manganese needs 171% more than oatmeal.
- Oatmeal contains 27 times less saturated fat than pecan. Pecan contains 6.18g of saturated fat, while oatmeal contains 0.226g.
- The glycemic index of oatmeal is higher.
Food varieties used in this article are Nuts, pecans and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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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 MagnesiumMagnesium | +365.4% |
| Contains more PotassiumPotassium | +572.1% |
| Contains more CopperCopper | +1718.2% |
| Contains more ZincZinc | +630.6% |
| Contains more PhosphorusPhosphorus | +259.7% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +706.5% |
| Contains more CalciumCalcium | +14.3% |
| Contains more IronIron | +135.6% |
| Contains more SeleniumSelenium | +31.6% |
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 EVitamin E | +1900% |
| Contains more Vitamin B1Vitamin B1 | +153.8% |
| Contains more Vitamin B5Vitamin B5 | +172.2% |
| Contains more Vitamin KVitamin K | +775% |
| Contains more CholineCholine | +761.7% |
| Contains more Vitamin AVitamin A | +4233.3% |
| Contains more Vitamin B2Vitamin B2 | +65.4% |
| Contains more Vitamin B3Vitamin B3 | +159.2% |
| Contains more Vitamin B6Vitamin B6 | +38.1% |
| Contains more FolateFolate | +100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +286.9% |
| Contains more FatsFats | +5191.9% |
| Contains more CarbsCarbs | +18.8% |
| Contains more OtherOther | +159.6% |
| Contains more WaterWater | +2287.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +10335% |
| Contains more Poly. FatPolyunsaturated fat | +4973.7% |
| Contains less Sat. FatSaturated fat | -96.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +1244.8% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +2154.3% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
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~equal in
Maltose
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 4.5mg | 0.558mg | 171% |
| Polyunsaturated fat | 21.614g | 0.426g | 141% |
| Copper | 1.2mg | 0.066mg | 126% |
| Fats | 71.97g | 1.36g | 109% |
| Monounsaturated fat | 40.801g | 0.391g | 101% |
| Iron | 2.53mg | 5.96mg | 43% |
| Zinc | 4.53mg | 0.62mg | 36% |
| Vitamin B1 | 0.66mg | 0.26mg | 33% |
| Fiber | 9.6g | 1.7g | 32% |
| Calories | 691kcal | 68kcal | 31% |
| Phosphorus | 277mg | 77mg | 29% |
| Saturated fat | 6.18g | 0.226g | 27% |
| Magnesium | 121mg | 26mg | 23% |
| Vitamin A | 3µg | 130µg | 14% |
| Protein | 9.17g | 2.37g | 14% |
| Vitamin B3 | 1.167mg | 3.025mg | 12% |
| Vitamin B5 | 0.863mg | 0.317mg | 11% |
| Potassium | 410mg | 61mg | 10% |
| Vitamin E | 1.4mg | 0.07mg | 9% |
| Choline | 40.5mg | 4.7mg | 7% |
| Vitamin B2 | 0.13mg | 0.215mg | 7% |
| Folate | 22µg | 44µg | 6% |
| Vitamin B6 | 0.21mg | 0.29mg | 6% |
| Starch | 0.46g | 10.37g | 4% |
| Vitamin K | 3.5µg | 0.4µg | 3% |
| Sodium | 0mg | 49mg | 2% |
| Selenium | 3.8µg | 5µg | 2% |
| Carbs | 13.86g | 11.67g | 1% |
| Vitamin C | 1.1mg | 0mg | 1% |
| Calcium | 70mg | 80mg | 1% |
| Net carbs | 4.26g | 9.97g | N/A |
| Sugar | 3.97g | 0.46g | N/A |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.093mg | 0.04mg | 0% |
| Threonine | 0.306mg | 0.083mg | 0% |
| Isoleucine | 0.336mg | 0.105mg | 0% |
| Leucine | 0.598mg | 0.2mg | 0% |
| Lysine | 0.287mg | 0.135mg | 0% |
| Methionine | 0.183mg | 0.04mg | 0% |
| Phenylalanine | 0.426mg | 0.13mg | 0% |
| Valine | 0.411mg | 0.151mg | 0% |
| Histidine | 0.262mg | 0.057mg | 0% |
| Fructose | 0.04g | 0g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
149%
45%
Comparison summary
Which food contains less Sodium?
Pecan contains less Sodium (difference - 49mg)
Which food is lower in glycemic index?
Pecan is lower in glycemic index (difference - 69)
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 3.51g)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 5.954g)
Which food is cheaper?
Oatmeal is cheaper (difference - $3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.