Pecan vs. Sweet potato — In-Depth Nutrition Comparison
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How are pecan and sweet potato different?
- Pecan is higher in manganese, copper, vitamin B1, zinc, phosphorus, fiber, iron, and magnesium; however, sweet potato is richer in vitamin A.
- Daily need coverage for vitamin A for sweet potato is 283% higher.
- Pecan contains 343 times more saturated fat than sweet potato. While pecan contains 6.18g of saturated fat, sweet potato contains only 0.018g.
- Pecan has a lower glycemic index (10) than sweet potato (70).
Nuts, pecans and Sweet potato, raw, unprepared 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 | +384% |
| Contains more CalciumCalcium | +133.3% |
| Contains more PotassiumPotassium | +21.7% |
| Contains more IronIron | +314.8% |
| Contains more CopperCopper | +694.7% |
| Contains more ZincZinc | +1410% |
| Contains more PhosphorusPhosphorus | +489.4% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +1644.2% |
| Contains more SeleniumSelenium | +533.3% |
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.
| Contains more Vitamin EVitamin E | +438.5% |
| Contains more Vitamin B1Vitamin B1 | +746.2% |
| Contains more Vitamin B2Vitamin B2 | +113.1% |
| Contains more Vitamin B3Vitamin B3 | +109.5% |
| Contains more Vitamin KVitamin K | +94.4% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +229.3% |
| Contains more Vitamin CVitamin C | +118.2% |
| Contains more Vitamin AVitamin A | +23533.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.5mg | 0.258mg | 184% |
| Polyunsaturated fat | 21.614g | 0.014g | 144% |
| Copper | 1.2mg | 0.151mg | 117% |
| Fats | 71.97g | 0.05g | 111% |
| Monounsaturated fat | 40.801g | 0.001g | 102% |
| Vitamin A | 3µg | 709µg | 78% |
| Vitamin B1 | 0.66mg | 0.078mg | 49% |
| Zinc | 4.53mg | 0.3mg | 38% |
| Phosphorus | 277mg | 47mg | 33% |
| Calories | 691kcal | 86kcal | 30% |
| Saturated fat | 6.18g | 0.018g | 28% |
| Fiber | 9.6g | 3g | 26% |
| Iron | 2.53mg | 0.61mg | 24% |
| Magnesium | 121mg | 25mg | 23% |
| Protein | 9.17g | 1.57g | 15% |
| Vitamin E | 1.4mg | 0.26mg | 8% |
| Selenium | 3.8µg | 0.6µg | 6% |
| Starch | 0.46g | 12.65g | 5% |
| Choline | 40.5mg | 12.3mg | 5% |
| Vitamin B2 | 0.13mg | 0.061mg | 5% |
| Vitamin B3 | 1.167mg | 0.557mg | 4% |
| Calcium | 70mg | 30mg | 4% |
| Folate | 22µg | 11µg | 3% |
| Carbs | 13.86g | 20.12g | 2% |
| Potassium | 410mg | 337mg | 2% |
| Sodium | 0mg | 55mg | 2% |
| Vitamin C | 1.1mg | 2.4mg | 1% |
| Fructose | 0.04g | 0.7g | 1% |
| Vitamin K | 3.5µg | 1.8µg | 1% |
| Vitamin B5 | 0.863mg | 0.8mg | 1% |
| Net carbs | 4.26g | 17.12g | N/A |
| Sugar | 3.97g | 4.18g | N/A |
| Vitamin B6 | 0.21mg | 0.209mg | 0% |
| Tryptophan | 0.093mg | 0.031mg | 0% |
| Threonine | 0.306mg | 0.083mg | 0% |
| Isoleucine | 0.336mg | 0.055mg | 0% |
| Leucine | 0.598mg | 0.092mg | 0% |
| Lysine | 0.287mg | 0.066mg | 0% |
| Methionine | 0.183mg | 0.029mg | 0% |
| Phenylalanine | 0.426mg | 0.089mg | 0% |
| Valine | 0.411mg | 0.086mg | 0% |
| Histidine | 0.262mg | 0.031mg | 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:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more ProteinProtein | +484.1% |
| Contains more FatsFats | +143840% |
| Contains more OtherOther | +51% |
| Contains more CarbsCarbs | +45.2% |
| Contains more WaterWater | +2095.5% |
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
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
| Contains more Mono. FatMonounsaturated fat | +4080000% |
| Contains more Poly. FatPolyunsaturated fat | +154285.7% |
| Contains less Sat. FatSaturated fat | -99.7% |
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:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +54.8% |
| Contains more StarchStarch | +2650% |
| Contains more GlucoseGlucose | +2300% |
| Contains more FructoseFructose | +1650% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g