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Pecan vs. Quinoa — In-Depth Nutrition Comparison

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How are pecan and quinoa different?

  • Pecan has more manganese, copper, vitamin B1, zinc, fiber, phosphorus, magnesium, iron, and potassium than quinoa.
  • Daily need coverage for manganese for pecan is 168% higher.
  • Pecan contains 27 times more saturated fat than quinoa. While pecan contains 6.18g of saturated fat, quinoa contains only 0.231g.
  • Pecan has a lower glycemic index (10) than quinoa (53).

Nuts, pecans and Quinoa, cooked are the varieties used in this article.

Infographic

Pecan vs Quinoa infographic
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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.
Pecan
10
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%
Quinoa
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more MagnesiumMagnesium +89.1%
Contains more CalciumCalcium +311.8%
Contains more PotassiumPotassium +138.4%
Contains more IronIron +69.8%
Contains more CopperCopper +525%
Contains more ZincZinc +315.6%
Contains more PhosphorusPhosphorus +82.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +613.2%
Contains more SeleniumSelenium +35.7%

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
10
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%
Quinoa
1
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +122.2%
Contains more Vitamin B1Vitamin B1 +516.8%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +183.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +70.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +76.1%
Contains more FolateFolate +90.9%
~equal in Vitamin D ~0µg
~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
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +108.4%
Contains more FatsFats +3648.4%
Contains more OtherOther +92.2%
Contains more CarbsCarbs +53.7%
Contains more WaterWater +1934.4%

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
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +7627.5%
Contains more Poly. FatPolyunsaturated fat +1905%
Contains less Sat. FatSaturated fat -96.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pecan
3
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
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +3732.6%
~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 Quinoa
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 Quinoa DV% diff.
Manganese 4.5mg 0.631mg 168%
Polyunsaturated fat 21.614g 1.078g 137%
Copper 1.2mg 0.192mg 112%
Fats 71.97g 1.92g 108%
Monounsaturated fat 40.801g 0.528g 101%
Vitamin B1 0.66mg 0.107mg 46%
Zinc 4.53mg 1.09mg 31%
Calories 691kcal 120kcal 29%
Saturated fat 6.18g 0.231g 27%
Fiber 9.6g 2.8g 27%
Phosphorus 277mg 152mg 18%
Vitamin B5 0.863mg 17%
Magnesium 121mg 64mg 14%
Iron 2.53mg 1.49mg 13%
Protein 9.17g 4.4g 10%
Potassium 410mg 172mg 7%
Vitamin B6 0.21mg 0.123mg 7%
Starch 0.46g 17.63g 7%
Vitamin B3 1.167mg 0.412mg 5%
Calcium 70mg 17mg 5%
Folate 22µg 42µg 5%
Vitamin E 1.4mg 0.63mg 5%
Vitamin K 3.5µg 0µg 3%
Choline 40.5mg 23mg 3%
Carbs 13.86g 21.3g 2%
Selenium 3.8µg 2.8µg 2%
Vitamin B2 0.13mg 0.11mg 2%
Vitamin C 1.1mg 0mg 1%
Net carbs 4.26g 18.5g N/A
Sugar 3.97g 0.87g N/A
Sodium 0mg 7mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.093mg 0.052mg 0%
Threonine 0.306mg 0.131mg 0%
Isoleucine 0.336mg 0.157mg 0%
Leucine 0.598mg 0.261mg 0%
Lysine 0.287mg 0.239mg 0%
Methionine 0.183mg 0.096mg 0%
Phenylalanine 0.426mg 0.185mg 0%
Valine 0.411mg 0.185mg 0%
Histidine 0.262mg 0.127mg 0%
Fructose 0.04g 0%
Omega-3 - DHA 0g 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Quinoa
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Quinoa
Minerals Daily Need Coverage Score
149%
Pecan
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 3.1g)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 5.949g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $3)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 43)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.