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Pecan vs. Squid — In-Depth Nutrition Comparison

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Differences between pecan and squid

  • Pecan has more manganese, vitamin B1, and fiber, while squid has more vitamin B12, selenium, vitamin B2, iron, and phosphorus.
  • Squid's daily need coverage for vitamin B12 is 225% higher.

The food types used in this comparison are Nuts, pecans and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Pecan vs Squid infographic
Infographic link

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
5
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%
Squid
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains more MagnesiumMagnesium +101.7%
Contains more CopperCopper +20.2%
Contains more ZincZinc +30.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2053.1%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +55.4%
Contains more IronIron +328.5%
Contains more PhosphorusPhosphorus +109.4%
Contains more SeleniumSelenium +2257.9%

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
4
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%
Squid
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3782.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +672.7%
Contains more Vitamin AVitamin A +6666.7%
Contains more Vitamin B2Vitamin B2 +1230%
Contains more Vitamin B3Vitamin B3 +87.6%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.9mg
~equal in Folate ~24µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
2
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more FatsFats +5040.7%
Contains more CarbsCarbs +745.1%
Contains more ProteinProtein +254.2%
Contains more WaterWater +1636.4%
Contains more OtherOther +127%

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
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains more Mono. FatMonounsaturated fat +25085.8%
Contains more Poly. FatPolyunsaturated fat +7964.9%
Contains less Sat. FatSaturated fat -96.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pecan Squid
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pecan Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Manganese 4.5mg 0.209mg 187%
Selenium 3.8µg 89.6µg 156%
Polyunsaturated fat 21.614g 0.268g 142%
Vitamin B2 0.13mg 1.729mg 123%
Fats 71.97g 1.4g 109%
Iron 2.53mg 10.84mg 104%
Monounsaturated fat 40.801g 0.162g 102%
Cholesterol 0mg 224mg 75%
Vitamin B1 0.66mg 0.017mg 54%
Protein 9.17g 32.48g 47%
Phosphorus 277mg 580mg 43%
Fiber 9.6g 0g 38%
Sodium 0mg 744mg 32%
Saturated fat 6.18g 0.236g 27%
Calories 691kcal 158kcal 27%
Vitamin A 3µg 203µg 22%
Copper 1.2mg 0.998mg 22%
Magnesium 121mg 60mg 15%
Calcium 70mg 180mg 11%
Zinc 4.53mg 3.46mg 10%
Vitamin E 1.4mg 9%
Vitamin C 1.1mg 8.5mg 8%
Potassium 410mg 637mg 7%
Choline 40.5mg 7%
Vitamin B3 1.167mg 2.189mg 6%
Vitamin B6 0.21mg 0.27mg 5%
Carbs 13.86g 1.64g 4%
Vitamin K 3.5µg 3%
Folate 22µg 24µg 1%
Vitamin B5 0.863mg 0.9mg 1%
Net carbs 4.26g 1.64g N/A
Sugar 3.97g N/A
Starch 0.46g 0%
Tryptophan 0.093mg 0.364mg 0%
Threonine 0.306mg 1.398mg 0%
Isoleucine 0.336mg 1.414mg 0%
Leucine 0.598mg 2.287mg 0%
Lysine 0.287mg 2.427mg 0%
Methionine 0.183mg 0.733mg 0%
Phenylalanine 0.426mg 1.164mg 0%
Valine 0.411mg 1.419mg 0%
Histidine 0.262mg 0.624mg 0%
Fructose 0.04g 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - DPA 0g 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Squid
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
104%
Squid
Minerals Daily Need Coverage Score
149%
Pecan
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 5.944g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 10)
Which food is cheaper?
Squid
Squid is cheaper (difference - $3)
Which food is lower in Cholesterol?
Pecan
Pecan is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 744mg)
Which food is richer in minerals?
?
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.
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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.