Pecan vs. Sunflower oil — In-Depth Nutrition Comparison
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What are the differences between pecan and sunflower oil?
- Pecan is higher in manganese, copper, vitamin B1, zinc, phosphorus, fiber, iron, and magnesium, yet sunflower oil is higher in vitamin E.
- Sunflower oil's daily need coverage for vitamin E is 265% more.
- The amount of saturated fat in pecan is lower.
We used Nuts, pecans and Oil, sunflower, linoleic, (partially hydrogenated) types 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 | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +2834.3% |
| Contains more Vitamin KVitamin K | +54.3% |
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:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +38.9% |
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
13 g
Monounsaturated fat:
Mono. Fat
46.2 g
Polyunsaturated fat:
Poly. Fat
36.4 g
| Contains less Sat. FatSaturated fat | -52.5% |
| Contains more Mono. FatMonounsaturated fat | +13.2% |
| Contains more Poly. FatPolyunsaturated fat | +68.4% |
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 Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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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 Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 1.4mg | 41.08mg | 265% |
| Manganese | 4.5mg | 0mg | 196% |
| Copper | 1.2mg | 0mg | 133% |
| Polyunsaturated fat | 21.614g | 36.4g | 99% |
| Vitamin B1 | 0.66mg | 0mg | 55% |
| Fats | 71.97g | 100g | 43% |
| Zinc | 4.53mg | 0mg | 41% |
| Phosphorus | 277mg | 0mg | 40% |
| Fiber | 9.6g | 0g | 38% |
| Iron | 2.53mg | 0mg | 32% |
| Saturated fat | 6.18g | 13g | 31% |
| Magnesium | 121mg | 0mg | 29% |
| Protein | 9.17g | 0g | 18% |
| Vitamin B5 | 0.863mg | 0mg | 17% |
| Vitamin B6 | 0.21mg | 0mg | 16% |
| Monounsaturated fat | 40.801g | 46.2g | 13% |
| Potassium | 410mg | 0mg | 12% |
| Vitamin B2 | 0.13mg | 0mg | 10% |
| Calories | 691kcal | 884kcal | 10% |
| Selenium | 3.8µg | 0µg | 7% |
| Vitamin B3 | 1.167mg | 0mg | 7% |
| Choline | 40.5mg | 7% | |
| Calcium | 70mg | 0mg | 7% |
| Folate | 22µg | 0µg | 6% |
| Carbs | 13.86g | 0g | 5% |
| Vitamin K | 3.5µg | 5.4µg | 2% |
| Vitamin C | 1.1mg | 0mg | 1% |
| Net carbs | 4.26g | 0g | N/A |
| Sugar | 3.97g | 0g | N/A |
| Starch | 0.46g | 0% | |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.093mg | 0mg | 0% |
| Threonine | 0.306mg | 0mg | 0% |
| Isoleucine | 0.336mg | 0mg | 0% |
| Leucine | 0.598mg | 0mg | 0% |
| Lysine | 0.287mg | 0mg | 0% |
| Methionine | 0.183mg | 0mg | 0% |
| Phenylalanine | 0.426mg | 0mg | 0% |
| Valine | 0.411mg | 0mg | 0% |
| Histidine | 0.262mg | 0mg | 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%
64%
Minerals Daily Need Coverage Score
149%
0%
Comparison summary
Which food is lower in Sugar?
Sunflower oil is lower in Sugar (difference - 3.97g)
Which food is lower in glycemic index?
Sunflower oil is lower in glycemic index (difference - 10)
Which food is cheaper?
Sunflower oil is cheaper (difference - $1.5)
Which food is lower in Saturated fat?
Pecan is lower in Saturated fat (difference - 6.82g)
Which food is richer in minerals?
Pecan is relatively richer in minerals
Which food is richer in vitamins?
Pecan 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 contains less Sodium?
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The foods are relatively equal in Sodium (0 mg)