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  6. Pecan vs. Potato

Pecan vs. Potato — In-Depth Nutrition Comparison

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The main differences between Pecan and Potato

  • Pecan has more Manganese, Copper, Vitamin B1, Zinc, Phosphorus, Fiber, Magnesium, and Iron, however, Potato has more Vitamin C.
  • Daily need coverage for Manganese from Pecan is 187% higher.
  • Potato has 247 times less Saturated Fat than Pecan. Pecan has 6.18g of Saturated Fat, while Potato has 0.025g.

Food types used in this article are Nuts, pecans and Potatoes, flesh and skin, raw.

Infographic

Pecan vs 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
Pecan
9
:
1
Potato
Potato
Contains more Calcium +483.3%
Contains more Iron +212.3%
Contains more Magnesium +426.1%
Contains more Phosphorus +386%
Contains less Sodium -100%
Contains more Zinc +1410%
Contains more Copper +990.9%
Contains more Manganese +2150%
Contains more Selenium +850%
Equal in Potassium - 425
Pecan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +483.3%
Contains more Iron +212.3%
Contains more Magnesium +426.1%
Contains more Phosphorus +386%
Contains less Sodium -100%
Contains more Zinc +1410%
Contains more Copper +990.9%
Contains more Manganese +2150%
Contains more Selenium +850%
Equal in Potassium - 425

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
8
:
2
Potato
Potato
Contains more Vitamin A +2700%
Contains more Vitamin E +13900%
Contains more Vitamin B1 +714.8%
Contains more Vitamin B2 +306.3%
Contains more Vitamin B5 +192.5%
Contains more Folate +46.7%
Contains more Vitamin K +75%
Contains more Vitamin C +1690.9%
Contains more Vitamin B6 +41.9%
Equal in Vitamin B3 - 1.061
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%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +2700%
Contains more Vitamin E +13900%
Contains more Vitamin B1 +714.8%
Contains more Vitamin B2 +306.3%
Contains more Vitamin B5 +192.5%
Contains more Folate +46.7%
Contains more Vitamin K +75%
Contains more Vitamin C +1690.9%
Contains more Vitamin B6 +41.9%
Equal in Vitamin B3 - 1.061

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
Pecan
3
:
2
Potato
Potato
Contains more Protein +347.3%
Contains more Fats +79866.7%
Contains more Other +32.1%
Contains more Carbs +26.2%
Contains more Water +2151.4%
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
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Protein +347.3%
Contains more Fats +79866.7%
Contains more Other +32.1%
Contains more Carbs +26.2%
Contains more Water +2151.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
Pecan
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +2039950%
Contains more Polyunsaturated fat +51361.9%
Contains less Saturated Fat -99.6%
Pecan
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +2039950%
Contains more Polyunsaturated fat +51361.9%
Contains less Saturated Fat -99.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pecan
Pecan
1
:
3
Potato
Potato
Contains more Sucrose +2194.1%
Contains more Starch +3223.9%
Contains more Glucose +675%
Contains more Fructose +550%
Pecan
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
Potato
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +2194.1%
Contains more Starch +3223.9%
Contains more Glucose +675%
Contains more Fructose +550%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan Potato Opinion
Net carbs 4.26g 15.39g Potato
Protein 9.17g 2.05g Pecan
Fats 71.97g 0.09g Pecan
Carbs 13.86g 17.49g Potato
Calories 691kcal 77kcal Pecan
Starch 0.46g 15.29g Potato
Fructose 0.04g 0.26g Potato
Sugar 3.97g 0.82g Potato
Fiber 9.6g 2.1g Pecan
Calcium 70mg 12mg Pecan
Iron 2.53mg 0.81mg Pecan
Magnesium 121mg 23mg Pecan
Phosphorus 277mg 57mg Pecan
Potassium 410mg 425mg Potato
Sodium 0mg 6mg Pecan
Zinc 4.53mg 0.3mg Pecan
Copper 1.2mg 0.11mg Pecan
Manganese 4.5mg 0.2mg Pecan
Selenium 3.8µg 0.4µg Pecan
Vitamin A 56IU 2IU Pecan
Vitamin A RAE 3µg 0µg Pecan
Vitamin E 1.4mg 0.01mg Pecan
Vitamin C 1.1mg 19.7mg Potato
Vitamin B1 0.66mg 0.081mg Pecan
Vitamin B2 0.13mg 0.032mg Pecan
Vitamin B3 1.167mg 1.061mg Pecan
Vitamin B5 0.863mg 0.295mg Pecan
Vitamin B6 0.21mg 0.298mg Potato
Folate 22µg 15µg Pecan
Vitamin K 3.5µg 2µg Pecan
Tryptophan 0.093mg 0.021mg Pecan
Threonine 0.306mg 0.067mg Pecan
Isoleucine 0.336mg 0.066mg Pecan
Leucine 0.598mg 0.098mg Pecan
Lysine 0.287mg 0.107mg Pecan
Methionine 0.183mg 0.032mg Pecan
Phenylalanine 0.426mg 0.081mg Pecan
Valine 0.411mg 0.103mg Pecan
Histidine 0.262mg 0.035mg Pecan
Saturated Fat 6.18g 0.025g Potato
Monounsaturated Fat 40.801g 0.002g Pecan
Polyunsaturated fat 21.614g 0.042g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Potato
Minerals Daily Need Coverage Score
149%
Pecan
19%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 3.15g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 6.155g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.8)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 76)
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 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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.