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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.

Infographic

Pecan vs Sunflower oil 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 +∞%
~equal in Sodium ~0mg

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
9
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%
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% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
4
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
100%
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
Pecan
1
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
14% 48% 38%
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.
Pecan Sunflower oil
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Pecan Sunflower oil 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?

ok
ok
is better in case of low diet
Pecan Sunflower oil
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
64%
Sunflower oil
Minerals Daily Need Coverage Score
149%
Pecan
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 3.97g)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 10)
Which food is cheaper?
Sunflower oil
Sunflower oil is cheaper (difference - $1.5)
Which food is lower in Saturated fat?
Pecan
Pecan is lower in Saturated fat (difference - 6.82g)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is richer in vitamins?
Pecan
Pecan is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)

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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.