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Pecan vs. Spread — In-Depth Nutrition Comparison

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A recap on differences between pecan and spread

  • Pecan has more manganese, copper, vitamin B1, fiber, zinc, phosphorus, magnesium, and iron; however, spread is higher in vitamin B12.
  • Pecan covers your daily manganese needs 195% more than spread.
  • Spread contains 48 times less fiber than pecan. Pecan contains 9.6g of fiber, while spread contains 0.2g.

Food varieties used in this article are Nuts, pecans and Sandwich spread, pork, beef.

Infographic

Pecan vs Spread 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
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%
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +1412.5%
Contains more CalciumCalcium +483.3%
Contains more PotassiumPotassium +272.7%
Contains more IronIron +220.3%
Contains more CopperCopper +823.1%
Contains more ZincZinc +344.1%
Contains more PhosphorusPhosphorus +369.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +17207.7%
Contains more SeleniumSelenium +155.3%

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
6
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%
Spread
6
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +283.7%
Contains more Vitamin B5Vitamin B5 +100.7%
Contains more Vitamin B6Vitamin B6 +75%
Contains more Vitamin KVitamin K +118.8%
Contains more FolateFolate +1000%
Contains more Vitamin AVitamin A +766.7%
Contains more Vitamin EVitamin E +24.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +48.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +53.8%
~equal in Vitamin B2 ~0.134mg

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
Spread
2
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +19.7%
Contains more FatsFats +315.1%
Contains more CarbsCarbs +16.1%
Contains more WaterWater +1612.5%
Contains more OtherOther +87.8%

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
Spread
1
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains more Mono. FatMonounsaturated fat +438%
Contains more Poly. FatPolyunsaturated fat +742.7%
~equal in Saturated fat ~5.977g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pecan Spread
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pecan Spread DV% diff.
Manganese 4.5mg 0.026mg 195%
Polyunsaturated fat 21.614g 2.565g 127%
Copper 1.2mg 0.13mg 119%
Fats 71.97g 17.34g 84%
Monounsaturated fat 40.801g 7.584g 83%
Vitamin B12 0µg 1.12µg 47%
Sodium 0mg 1013mg 44%
Vitamin B1 0.66mg 0.172mg 41%
Fiber 9.6g 0.2g 38%
Zinc 4.53mg 1.02mg 32%
Phosphorus 277mg 59mg 31%
Magnesium 121mg 8mg 27%
Calories 691kcal 235kcal 23%
Iron 2.53mg 0.79mg 22%
Cholesterol 0mg 38mg 13%
Selenium 3.8µg 9.7µg 11%
Potassium 410mg 110mg 9%
Vitamin B5 0.863mg 0.43mg 9%
Vitamin B6 0.21mg 0.12mg 7%
Calcium 70mg 12mg 6%
Folate 22µg 2µg 5%
Choline 40.5mg 62.3mg 4%
Vitamin B3 1.167mg 1.73mg 4%
Vitamin A 3µg 26µg 3%
Vitamin D 0µg 0.6µg 3%
Protein 9.17g 7.66g 3%
Vitamin D 0IU 22IU 3%
Vitamin K 3.5µg 1.6µg 2%
Vitamin E 1.4mg 1.74mg 2%
Vitamin C 1.1mg 0mg 1%
Carbs 13.86g 11.94g 1%
Saturated fat 6.18g 5.977g 1%
Net carbs 4.26g 11.74g N/A
Sugar 3.97g 0g N/A
Starch 0.46g 0%
Vitamin B2 0.13mg 0.134mg 0%
Tryptophan 0.093mg 0.082mg 0%
Threonine 0.306mg 0.334mg 0%
Isoleucine 0.336mg 0.334mg 0%
Leucine 0.598mg 0.6mg 0%
Lysine 0.287mg 0.663mg 0%
Methionine 0.183mg 0.196mg 0%
Phenylalanine 0.426mg 0.301mg 0%
Valine 0.411mg 0.356mg 0%
Histidine 0.262mg 0.279mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Spread
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
30%
Spread
Minerals Daily Need Coverage Score
149%
Pecan
33%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated fat?
Spread
Spread is lower in Saturated fat (difference - 0.203g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 10)
Which food is cheaper?
Spread
Spread is cheaper (difference - $3)
Which food is lower in Cholesterol?
Pecan
Pecan is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 1013mg)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.