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Pecan vs. Veggie burger — In-Depth Nutrition Comparison

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How are pecan and veggie burgers different?

  • Pecan is higher in manganese, copper, zinc, and fiber; however, veggie burgers are richer in vitamin B1, vitamin B12, selenium, and folate.
  • Daily need coverage for vitamin B1 for veggie burgers is 166% higher.
  • Pecan contains 6 times more copper than veggie burgers. While pecan contains 1.2mg of copper, veggie burgers contain only 0.2mg.
  • Veggie burgers have less saturated fat.
  • Pecan has a lower glycemic index (10) than veggie burgers (59).

Nuts, pecans and Veggie burgers or soyburgers, unprepared are the varieties used in this article.

Infographic

Pecan vs Veggie burger 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
7
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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more MagnesiumMagnesium +116.1%
Contains more PotassiumPotassium +23.1%
Contains more CopperCopper +500%
Contains more ZincZinc +259.5%
Contains more PhosphorusPhosphorus +34.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +373.2%
Contains more CalciumCalcium +94.3%
Contains more SeleniumSelenium +494.7%
~equal in Iron ~2.41mg

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%
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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +508.7%
Contains more Vitamin B5Vitamin B5 +198.6%
Contains more CholineCholine +108.8%
Contains more Vitamin CVitamin C +309.1%
Contains more Vitamin B1Vitamin B1 +301.7%
Contains more Vitamin B2Vitamin B2 +87.7%
Contains more Vitamin B3Vitamin B3 +221.6%
Contains more Vitamin B6Vitamin B6 +44.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +20%
Contains more FolateFolate +463.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
1
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more FatsFats +1042.4%
Contains more ProteinProtein +71.2%
Contains more WaterWater +1638.9%
Contains more OtherOther +70.3%
~equal in Carbs ~14.27g

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains more Mono. FatMonounsaturated fat +2194.8%
Contains more Poly. FatPolyunsaturated fat +968.4%
Contains less Sat. FatSaturated fat -76.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pecan
1
10% 88%
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
84% 9% 4% 2%
Starch: 5.78 g
Sucrose: 0.62 g
Glucose: 0.26 g
Fructose: 0.13 g
Lactose: 0.06 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +529%
Contains more StarchStarch +1156.5%
Contains more GlucoseGlucose +550%
Contains more FructoseFructose +225%
Contains more LactoseLactose +∞%
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan Veggie burger DV% diff.
Vitamin B1 0.66mg 2.651mg 166%
Manganese 4.5mg 0.951mg 154%
Polyunsaturated fat 21.614g 2.023g 131%
Copper 1.2mg 0.2mg 111%
Fats 71.97g 6.3g 101%
Monounsaturated fat 40.801g 1.778g 98%
Vitamin B12 0µg 2.01µg 84%
Selenium 3.8µg 22.6µg 34%
Zinc 4.53mg 1.26mg 30%
Folate 22µg 124µg 26%
Calories 691kcal 177kcal 26%
Sodium 0mg 569mg 25%
Saturated fat 6.18g 1.44g 22%
Fiber 9.6g 4.9g 19%
Vitamin B3 1.167mg 3.753mg 16%
Magnesium 121mg 56mg 15%
Protein 9.17g 15.7g 13%
Vitamin B5 0.863mg 0.289mg 11%
Phosphorus 277mg 206mg 10%
Vitamin B2 0.13mg 0.244mg 9%
Vitamin E 1.4mg 0.23mg 8%
Calcium 70mg 136mg 7%
Vitamin B6 0.21mg 0.303mg 7%
Vitamin C 1.1mg 4.5mg 4%
Choline 40.5mg 19.4mg 4%
Starch 0.46g 5.78g 2%
Potassium 410mg 333mg 2%
Cholesterol 0mg 5mg 2%
Iron 2.53mg 2.41mg 2%
Vitamin K 3.5µg 4.2µg 1%
Net carbs 4.26g 9.37g N/A
Carbs 13.86g 14.27g 0%
Sugar 3.97g 1.07g N/A
Vitamin A 3µg 1µg 0%
Tryptophan 0.093mg 0.162mg 0%
Threonine 0.306mg 0.605mg 0%
Isoleucine 0.336mg 0.78mg 0%
Leucine 0.598mg 1.399mg 0%
Lysine 0.287mg 1.004mg 0%
Methionine 0.183mg 0.291mg 0%
Phenylalanine 0.426mg 0.885mg 0%
Valine 0.411mg 0.89mg 0%
Histidine 0.262mg 0.465mg 0%
Fructose 0.04g 0.13g 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Veggie burger
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
97%
Veggie burger
Minerals Daily Need Coverage Score
149%
Pecan
71%
Veggie burger

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 2.9g)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 4.74g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $3)
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Pecan
Pecan is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 569mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.