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Pecan vs. Wasabi — In-Depth Nutrition Comparison

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Important differences between pecan and wasabi

  • Pecan has more manganese, copper, vitamin B1, phosphorus, zinc, iron, vitamin B5, magnesium, and fiber; however, wasabi is richer in vitamin C.
  • Pecan's daily need coverage for manganese is 179% more.
  • Pecan contains 8 times more copper than wasabi. Pecan contains 1.2mg of copper, while wasabi contains 0.155mg.
  • Wasabi has a higher glycemic index. The glycemic index of wasabi is 41, while the glycemic index of pecan is 10.

The food varieties used in the comparison are Nuts, pecans and Wasabi, root, raw.

Infographic

Pecan vs Wasabi 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
8
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%
Wasabi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
Contains more MagnesiumMagnesium +75.4%
Contains more IronIron +145.6%
Contains more CopperCopper +674.2%
Contains more ZincZinc +179.6%
Contains more PhosphorusPhosphorus +246.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1050.9%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +82.9%
Contains more PotassiumPotassium +38.5%

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%
Wasabi
2
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 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +403.8%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B3Vitamin B3 +57.1%
Contains more Vitamin B5Vitamin B5 +325.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +22.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3709.1%
Contains more Vitamin B6Vitamin B6 +30.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Wasabi
3
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more ProteinProtein +91%
Contains more FatsFats +11323.8%
Contains more CarbsCarbs +69.8%
Contains more WaterWater +1863.4%
Contains more OtherOther +29.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan Wasabi DV% diff.
Manganese 4.5mg 0.391mg 179%
Polyunsaturated fat 21.614g 144%
Copper 1.2mg 0.155mg 116%
Fats 71.97g 0.63g 110%
Monounsaturated fat 40.801g 102%
Vitamin C 1.1mg 41.9mg 45%
Vitamin B1 0.66mg 0.131mg 44%
Calories 691kcal 109kcal 29%
Saturated fat 6.18g 28%
Phosphorus 277mg 80mg 28%
Zinc 4.53mg 1.62mg 26%
Iron 2.53mg 1.03mg 19%
Vitamin B5 0.863mg 0.203mg 13%
Magnesium 121mg 69mg 12%
Protein 9.17g 4.8g 9%
Vitamin E 1.4mg 9%
Fiber 9.6g 7.8g 7%
Choline 40.5mg 7%
Selenium 3.8µg 7%
Calcium 70mg 128mg 6%
Potassium 410mg 568mg 5%
Vitamin B6 0.21mg 0.274mg 5%
Vitamin B3 1.167mg 0.743mg 3%
Vitamin K 3.5µg 3%
Carbs 13.86g 23.54g 3%
Vitamin B2 0.13mg 0.114mg 1%
Sodium 0mg 17mg 1%
Folate 22µg 18µg 1%
Net carbs 4.26g 15.74g N/A
Sugar 3.97g N/A
Starch 0.46g 0%
Vitamin A 3µg 2µg 0%
Tryptophan 0.093mg 0%
Threonine 0.306mg 0%
Isoleucine 0.336mg 0%
Leucine 0.598mg 0%
Lysine 0.287mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.426mg 0%
Valine 0.411mg 0%
Histidine 0.262mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Wasabi
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
23%
Wasabi
Minerals Daily Need Coverage Score
149%
Pecan
36%
Wasabi

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 6.18g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $1.4)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 31)
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)

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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.