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  6. Pecan vs. Oat

Pecan vs. Oat — In-Depth Nutrition Comparison

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Significant differences between Pecan and Oat

  • Pecan has more Copper, and Vitamin B6, however, Oat is richer in Phosphorus, Iron, Manganese, Magnesium, Vitamin B5, Vitamin B1, and Folate.
  • Pecan covers your daily Copper needs 64% more than Oat.
  • Oat has 5 times less Saturated Fat than Pecan. Pecan has 6.18g of Saturated Fat, while Oat has 1.217g.

Specific food types used in this comparison are Nuts, pecans and Oats.

Infographic

Pecan vs Oat 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
5
:
5
Oat
Oat
Contains more Calcium +29.6%
Contains less Sodium -100%
Contains more Zinc +14.1%
Contains more Copper +91.7%
Contains more Iron +86.6%
Contains more Magnesium +46.3%
Contains more Phosphorus +88.8%
Equal in Potassium - 429
Equal in Manganese - 4.916
Pecan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +29.6%
Contains less Sodium -100%
Contains more Zinc +14.1%
Contains more Copper +91.7%
Contains more Iron +86.6%
Contains more Magnesium +46.3%
Contains more Phosphorus +88.8%
Equal in Potassium - 429
Equal in Manganese - 4.916

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
:
4
Oat
Oat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +21.4%
Contains more Vitamin B6 +76.5%
Contains more Vitamin B1 +15.6%
Contains more Vitamin B5 +56.3%
Contains more Folate +154.5%
Equal in Vitamin B2 - 0.139
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%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +21.4%
Contains more Vitamin B6 +76.5%
Contains more Vitamin B1 +15.6%
Contains more Vitamin B5 +56.3%
Contains more Folate +154.5%
Equal in Vitamin B2 - 0.139

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
Pecan
1
:
4
Oat
Oat
Contains more Fats +943%
Contains more Protein +84.2%
Contains more Carbs +378.1%
Contains more Water +133.5%
Contains more Other +16.2%
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
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Fats +943%
Contains more Protein +84.2%
Contains more Carbs +378.1%
Contains more Water +133.5%
Contains more Other +16.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
Pecan
2
:
1
Oat
Oat
Contains more Monounsaturated Fat +1773.3%
Contains more Polyunsaturated fat +752.6%
Contains less Saturated Fat -80.3%
Pecan
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains more Monounsaturated Fat +1773.3%
Contains more Polyunsaturated fat +752.6%
Contains less Saturated Fat -80.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan Oat Opinion
Net carbs 4.26g 55.67g Oat
Protein 9.17g 16.89g Oat
Fats 71.97g 6.9g Pecan
Carbs 13.86g 66.27g Oat
Calories 691kcal 389kcal Pecan
Starch 0.46g Pecan
Fructose 0.04g Pecan
Sugar 3.97g Oat
Fiber 9.6g 10.6g Oat
Calcium 70mg 54mg Pecan
Iron 2.53mg 4.72mg Oat
Magnesium 121mg 177mg Oat
Phosphorus 277mg 523mg Oat
Potassium 410mg 429mg Oat
Sodium 0mg 2mg Pecan
Zinc 4.53mg 3.97mg Pecan
Copper 1.2mg 0.626mg Pecan
Manganese 4.5mg 4.916mg Oat
Selenium 3.8µg Pecan
Vitamin A 56IU 0IU Pecan
Vitamin A RAE 3µg 0µg Pecan
Vitamin E 1.4mg Pecan
Vitamin C 1.1mg 0mg Pecan
Vitamin B1 0.66mg 0.763mg Oat
Vitamin B2 0.13mg 0.139mg Oat
Vitamin B3 1.167mg 0.961mg Pecan
Vitamin B5 0.863mg 1.349mg Oat
Vitamin B6 0.21mg 0.119mg Pecan
Folate 22µg 56µg Oat
Vitamin K 3.5µg Pecan
Tryptophan 0.093mg 0.234mg Oat
Threonine 0.306mg 0.575mg Oat
Isoleucine 0.336mg 0.694mg Oat
Leucine 0.598mg 1.284mg Oat
Lysine 0.287mg 0.701mg Oat
Methionine 0.183mg 0.312mg Oat
Phenylalanine 0.426mg 0.895mg Oat
Valine 0.411mg 0.937mg Oat
Histidine 0.262mg 0.405mg Oat
Saturated Fat 6.18g 1.217g Oat
Monounsaturated Fat 40.801g 2.178g Pecan
Polyunsaturated fat 21.614g 2.535g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Oat
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
33%
Oat
Minerals Daily Need Coverage Score
149%
Pecan
154%
Oat

Comparison summary

Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 49)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 4.963g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.