Pecan vs. Flax seeds — In-Depth Nutrition Comparison
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Important differences between pecan and flax seeds
- Pecan has more manganese; however, flax seeds are richer in vitamin B1, fiber, magnesium, phosphorus, iron, selenium, vitamin B6, calcium, and folate.
- Pecan's daily need coverage for manganese is 88% more.
The food varieties used in the comparison are Nuts, pecans and Seeds, flaxseed.
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.
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +81.3% |
| Contains more MagnesiumMagnesium | +224% |
| Contains more CalciumCalcium | +264.3% |
| Contains more PotassiumPotassium | +98.3% |
| Contains more IronIron | +126.5% |
| Contains more PhosphorusPhosphorus | +131.8% |
| Contains more SeleniumSelenium | +568.4% |
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 | +83.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +351.6% |
| Contains more Vitamin B1Vitamin B1 | +149.1% |
| Contains more Vitamin B2Vitamin B2 | +23.8% |
| Contains more Vitamin B3Vitamin B3 | +163.9% |
| Contains more Vitamin B5Vitamin B5 | +14.1% |
| Contains more Vitamin B6Vitamin B6 | +125.2% |
| Contains more Vitamin KVitamin K | +22.9% |
| Contains more FolateFolate | +295.5% |
| Contains more CholineCholine | +94.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.17 g
Fats:
71.97 g
Carbs:
13.86 g
Water:
3.52 g
Other:
1.48 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more FatsFats | +70.7% |
| Contains more ProteinProtein | +99.5% |
| Contains more CarbsCarbs | +108.4% |
| Contains more WaterWater | +97.7% |
| Contains more OtherOther | +150.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.18 g
Monounsaturated fat:
Mono. Fat
40.801 g
Polyunsaturated fat:
Poly. Fat
21.614 g
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
| Contains more Mono. FatMonounsaturated fat | +442.1% |
| Contains less Sat. FatSaturated fat | -40.7% |
| Contains more Poly. FatPolyunsaturated fat | +32.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +239.1% |
| Contains more FructoseFructose | +∞% |
| Contains more GlucoseGlucose | +900% |
~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.
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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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 4.5mg | 2.482mg | 88% |
| Monounsaturated fat | 40.801g | 7.527g | 83% |
| Vitamin B1 | 0.66mg | 1.644mg | 82% |
| Fiber | 9.6g | 27.3g | 71% |
| Magnesium | 121mg | 392mg | 65% |
| Phosphorus | 277mg | 642mg | 52% |
| Polyunsaturated fat | 21.614g | 28.73g | 47% |
| Fats | 71.97g | 42.16g | 46% |
| Iron | 2.53mg | 5.73mg | 40% |
| Selenium | 3.8µg | 25.4µg | 39% |
| Vitamin B6 | 0.21mg | 0.473mg | 20% |
| Calcium | 70mg | 255mg | 19% |
| Protein | 9.17g | 18.29g | 18% |
| Folate | 22µg | 87µg | 16% |
| Vitamin B3 | 1.167mg | 3.08mg | 12% |
| Potassium | 410mg | 813mg | 12% |
| Saturated fat | 6.18g | 3.663g | 11% |
| Calories | 691kcal | 534kcal | 8% |
| Vitamin E | 1.4mg | 0.31mg | 7% |
| Choline | 40.5mg | 78.7mg | 7% |
| Carbs | 13.86g | 28.88g | 5% |
| Vitamin B2 | 0.13mg | 0.161mg | 2% |
| Zinc | 4.53mg | 4.34mg | 2% |
| Vitamin B5 | 0.863mg | 0.985mg | 2% |
| Copper | 1.2mg | 1.22mg | 2% |
| Sodium | 0mg | 30mg | 1% |
| Vitamin C | 1.1mg | 0.6mg | 1% |
| Vitamin K | 3.5µg | 4.3µg | 1% |
| Net carbs | 4.26g | 1.58g | N/A |
| Sugar | 3.97g | 1.55g | N/A |
| Starch | 0.46g | 0% | |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.093mg | 0.297mg | 0% |
| Threonine | 0.306mg | 0.766mg | 0% |
| Isoleucine | 0.336mg | 0.896mg | 0% |
| Leucine | 0.598mg | 1.235mg | 0% |
| Lysine | 0.287mg | 0.862mg | 0% |
| Methionine | 0.183mg | 0.37mg | 0% |
| Phenylalanine | 0.426mg | 0.957mg | 0% |
| Valine | 0.411mg | 1.072mg | 0% |
| Histidine | 0.262mg | 0.472mg | 0% |
| Fructose | 0.04g | 0g | 0% |
| Omega-6 - Eicosadienoic acid | 0g | 0.007g | N/A |
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%
62%
Minerals Daily Need Coverage Score
149%
191%
Comparison summary
Which food contains less Sodium?
Pecan contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Pecan is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Flax seeds is lower in Sugar (difference - 2.42g)
Which food is lower in Saturated fat?
Flax seeds is lower in Saturated fat (difference - 2.517g)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($3)