Pecan vs. Soybean raw — In-Depth Nutrition Comparison
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Significant differences between pecan and soybean raw
- Pecan has more manganese; however, soybean raw is richer in iron, folate, phosphorus, vitamin B2, copper, potassium, magnesium, vitamin K, and selenium.
- Soybean raw covers your daily iron needs 165% more than pecan.
- Soybean raw has 2 times less manganese than pecan. Pecan has 4.5mg of manganese, while soybean raw has 2.517mg.
Specific food types used in this comparison are Nuts, pecans and Soybeans, mature seeds, raw.
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 | +78.8% |
| Contains more MagnesiumMagnesium | +131.4% |
| Contains more CalciumCalcium | +295.7% |
| Contains more PotassiumPotassium | +338.3% |
| Contains more IronIron | +520.6% |
| Contains more CopperCopper | +38.2% |
| Contains more PhosphorusPhosphorus | +154.2% |
| Contains more SeleniumSelenium | +368.4% |
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 AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +64.7% |
| Contains more Vitamin CVitamin C | +445.5% |
| Contains more Vitamin B1Vitamin B1 | +32.4% |
| Contains more Vitamin B2Vitamin B2 | +569.2% |
| Contains more Vitamin B3Vitamin B3 | +39.1% |
| Contains more Vitamin B6Vitamin B6 | +79.5% |
| Contains more Vitamin KVitamin K | +1242.9% |
| Contains more FolateFolate | +1604.5% |
| Contains more CholineCholine | +186.2% |
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:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more FatsFats | +260.9% |
| Contains more ProteinProtein | +297.9% |
| Contains more CarbsCarbs | +117.6% |
| Contains more WaterWater | +142.6% |
| Contains more OtherOther | +229.1% |
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
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains more Mono. FatMonounsaturated fat | +826.5% |
| Contains more Poly. FatPolyunsaturated fat | +92% |
| Contains less Sat. FatSaturated fat | -53.3% |
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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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 2.53mg | 15.7mg | 165% |
| Monounsaturated fat | 40.801g | 4.404g | 91% |
| Folate | 22µg | 375µg | 88% |
| Manganese | 4.5mg | 2.517mg | 86% |
| Fats | 71.97g | 19.94g | 80% |
| Polyunsaturated fat | 21.614g | 11.255g | 69% |
| Phosphorus | 277mg | 704mg | 61% |
| Vitamin B2 | 0.13mg | 0.87mg | 57% |
| Protein | 9.17g | 36.49g | 55% |
| Copper | 1.2mg | 1.658mg | 51% |
| Potassium | 410mg | 1797mg | 41% |
| Magnesium | 121mg | 280mg | 38% |
| Vitamin K | 3.5µg | 47µg | 36% |
| Selenium | 3.8µg | 17.8µg | 25% |
| Calcium | 70mg | 277mg | 21% |
| Vitamin B1 | 0.66mg | 0.874mg | 18% |
| Saturated fat | 6.18g | 2.884g | 15% |
| Choline | 40.5mg | 115.9mg | 14% |
| Vitamin B6 | 0.21mg | 0.377mg | 13% |
| Calories | 691kcal | 446kcal | 12% |
| Vitamin C | 1.1mg | 6mg | 5% |
| Carbs | 13.86g | 30.16g | 5% |
| Vitamin E | 1.4mg | 0.85mg | 4% |
| Vitamin B3 | 1.167mg | 1.623mg | 3% |
| Zinc | 4.53mg | 4.89mg | 3% |
| Vitamin B5 | 0.863mg | 0.793mg | 1% |
| Fiber | 9.6g | 9.3g | 1% |
| Net carbs | 4.26g | 20.86g | N/A |
| Sugar | 3.97g | 7.33g | N/A |
| Starch | 0.46g | 0% | |
| Sodium | 0mg | 2mg | 0% |
| Vitamin A | 3µg | 1µg | 0% |
| Tryptophan | 0.093mg | 0.591mg | 0% |
| Threonine | 0.306mg | 1.766mg | 0% |
| Isoleucine | 0.336mg | 1.971mg | 0% |
| Leucine | 0.598mg | 3.309mg | 0% |
| Lysine | 0.287mg | 2.706mg | 0% |
| Methionine | 0.183mg | 0.547mg | 0% |
| Phenylalanine | 0.426mg | 2.122mg | 0% |
| Valine | 0.411mg | 2.029mg | 0% |
| Histidine | 0.262mg | 1.097mg | 0% |
| Fructose | 0.04g | 0% |
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%
83%
Minerals Daily Need Coverage Score
149%
244%
Comparison summary
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is lower in Saturated fat?
Soybean raw is lower in Saturated fat (difference - 3.296g)
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Pecan is lower in Sugar (difference - 3.36g)
Which food contains less Sodium?
Pecan contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Pecan is lower in glycemic index (difference - 4)
Which food is cheaper?
Pecan is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)