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Pecan vs. Potato — In-Depth Nutrition Comparison

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The main differences between pecan and potatoes

  • Pecan has more manganese, copper, vitamin B1, zinc, phosphorus, fiber, magnesium, and iron; however, potatoes have more vitamin C.
  • Daily need coverage for manganese for pecan is 187% higher.
  • Potatoes have 247 times less saturated fat than pecan. Pecan has 6.18g of saturated fat, while potatoes have 0.025g.
  • Potatoes have a higher glycemic index than pecan.

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
9
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%
Potato
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +426.1%
Contains more CalciumCalcium +483.3%
Contains more IronIron +212.3%
Contains more CopperCopper +990.9%
Contains more ZincZinc +1410%
Contains more PhosphorusPhosphorus +386%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2150%
Contains more SeleniumSelenium +850%
~equal in Potassium ~425mg

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%
Potato
2
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +13900%
Contains more Vitamin B1Vitamin B1 +714.8%
Contains more Vitamin B2Vitamin B2 +306.3%
Contains more Vitamin B5Vitamin B5 +192.5%
Contains more Vitamin KVitamin K +75%
Contains more FolateFolate +46.7%
Contains more CholineCholine +234.7%
Contains more Vitamin CVitamin C +1690.9%
Contains more Vitamin B6Vitamin B6 +41.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.061mg
~equal in Vitamin B12 ~0µg

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
Potato
2
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 ProteinProtein +347.3%
Contains more FatsFats +79866.7%
Contains more OtherOther +32.1%
Contains more CarbsCarbs +26.2%
Contains more WaterWater +2151.4%

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
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +2039950%
Contains more Poly. FatPolyunsaturated fat +51361.9%
Contains less Sat. FatSaturated fat -99.6%

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
Potato
3
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 SucroseSucrose +2194.1%
Contains more StarchStarch +3223.9%
Contains more GlucoseGlucose +675%
Contains more FructoseFructose +550%
~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 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 DV% diff.
Manganese 4.5mg 0.2mg 187%
Polyunsaturated fat 21.614g 0.042g 144%
Copper 1.2mg 0.11mg 121%
Fats 71.97g 0.09g 111%
Monounsaturated fat 40.801g 0.002g 102%
Vitamin B1 0.66mg 0.081mg 48%
Zinc 4.53mg 0.3mg 38%
Phosphorus 277mg 57mg 31%
Calories 691kcal 77kcal 31%
Fiber 9.6g 2.1g 30%
Saturated fat 6.18g 0.025g 28%
Magnesium 121mg 23mg 23%
Iron 2.53mg 0.81mg 22%
Vitamin C 1.1mg 19.7mg 21%
Protein 9.17g 2.05g 14%
Vitamin B5 0.863mg 0.295mg 11%
Vitamin E 1.4mg 0.01mg 9%
Vitamin B2 0.13mg 0.032mg 8%
Vitamin B6 0.21mg 0.298mg 7%
Selenium 3.8µg 0.4µg 6%
Calcium 70mg 12mg 6%
Starch 0.46g 15.29g 6%
Choline 40.5mg 12.1mg 5%
Folate 22µg 15µg 2%
Carbs 13.86g 17.49g 1%
Vitamin B3 1.167mg 1.061mg 1%
Vitamin K 3.5µg 2µg 1%
Net carbs 4.26g 15.39g N/A
Potassium 410mg 425mg 0%
Sugar 3.97g 0.82g N/A
Sodium 0mg 6mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.093mg 0.021mg 0%
Threonine 0.306mg 0.067mg 0%
Isoleucine 0.336mg 0.066mg 0%
Leucine 0.598mg 0.098mg 0%
Lysine 0.287mg 0.107mg 0%
Methionine 0.183mg 0.032mg 0%
Phenylalanine 0.426mg 0.081mg 0%
Valine 0.411mg 0.103mg 0%
Histidine 0.262mg 0.035mg 0%
Fructose 0.04g 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
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.