Pecan vs. Spinach raw — In-Depth Nutrition Comparison
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How are pecan and spinach raw different?
- Pecan is higher in manganese, copper, vitamin B1, zinc, and phosphorus; however, spinach raw is richer in vitamin K, vitamin A, folate, and vitamin C.
- Daily need coverage for vitamin K for spinach raw is 400% higher.
- Pecan contains 98 times more saturated fat than spinach raw. While pecan contains 6.18g of saturated fat, spinach raw contains only 0.063g.
- Pecan has a lower glycemic index (10) than spinach raw (32).
Nuts, pecans and Spinach, raw are the varieties used in this article.
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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 more MagnesiumMagnesium | +53.2% |
| Contains more CopperCopper | +823.1% |
| Contains more ZincZinc | +754.7% |
| Contains more PhosphorusPhosphorus | +465.3% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +401.7% |
| Contains more SeleniumSelenium | +280% |
| Contains more CalciumCalcium | +41.4% |
| Contains more PotassiumPotassium | +36.1% |
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 B1Vitamin B1 | +746.2% |
| Contains more Vitamin B3Vitamin B3 | +61.2% |
| Contains more Vitamin B5Vitamin B5 | +1227.7% |
| Contains more CholineCholine | +109.8% |
| Contains more Vitamin CVitamin C | +2454.5% |
| Contains more Vitamin AVitamin A | +15533.3% |
| Contains more Vitamin EVitamin E | +45% |
| Contains more Vitamin B2Vitamin B2 | +45.4% |
| Contains more Vitamin KVitamin K | +13697.1% |
| Contains more FolateFolate | +781.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 3.5µg | 482.9µg | 400% |
| Manganese | 4.5mg | 0.897mg | 157% |
| Polyunsaturated fat | 21.614g | 0.165g | 143% |
| Copper | 1.2mg | 0.13mg | 119% |
| Fats | 71.97g | 0.39g | 110% |
| Monounsaturated fat | 40.801g | 0.01g | 102% |
| Vitamin A | 3µg | 469µg | 52% |
| Vitamin B1 | 0.66mg | 0.078mg | 49% |
| Folate | 22µg | 194µg | 43% |
| Zinc | 4.53mg | 0.53mg | 36% |
| Phosphorus | 277mg | 49mg | 33% |
| Calories | 691kcal | 23kcal | 33% |
| Fiber | 9.6g | 2.2g | 30% |
| Vitamin C | 1.1mg | 28.1mg | 30% |
| Saturated fat | 6.18g | 0.063g | 28% |
| Vitamin B5 | 0.863mg | 0.065mg | 16% |
| Protein | 9.17g | 2.86g | 13% |
| Magnesium | 121mg | 79mg | 10% |
| Selenium | 3.8µg | 1µg | 5% |
| Vitamin B2 | 0.13mg | 0.189mg | 5% |
| Choline | 40.5mg | 19.3mg | 4% |
| Potassium | 410mg | 558mg | 4% |
| Vitamin E | 1.4mg | 2.03mg | 4% |
| Carbs | 13.86g | 3.63g | 3% |
| Vitamin B3 | 1.167mg | 0.724mg | 3% |
| Calcium | 70mg | 99mg | 3% |
| Sodium | 0mg | 79mg | 3% |
| Iron | 2.53mg | 2.71mg | 2% |
| Vitamin B6 | 0.21mg | 0.195mg | 1% |
| Net carbs | 4.26g | 1.43g | N/A |
| Sugar | 3.97g | 0.42g | N/A |
| Starch | 0.46g | 0% | |
| Tryptophan | 0.093mg | 0.039mg | 0% |
| Threonine | 0.306mg | 0.122mg | 0% |
| Isoleucine | 0.336mg | 0.147mg | 0% |
| Leucine | 0.598mg | 0.223mg | 0% |
| Lysine | 0.287mg | 0.174mg | 0% |
| Methionine | 0.183mg | 0.053mg | 0% |
| Phenylalanine | 0.426mg | 0.129mg | 0% |
| Valine | 0.411mg | 0.161mg | 0% |
| Histidine | 0.262mg | 0.064mg | 0% |
| Fructose | 0.04g | 0.15g | 0% |
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:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +220.6% |
| Contains more FatsFats | +18353.8% |
| Contains more CarbsCarbs | +281.8% |
| Contains more WaterWater | +2496.6% |
| Contains more OtherOther | +16.2% |
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
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +407910% |
| Contains more Poly. FatPolyunsaturated fat | +12999.4% |
| Contains less Sat. FatSaturated fat | -99% |
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:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +5471.4% |
| Contains more GlucoseGlucose | +175% |
| Contains more FructoseFructose | +275% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g