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Pecan vs. White chocolate — In-Depth Nutrition Comparison

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How are pecan and white chocolate different?

  • Pecan is higher in manganese, copper, vitamin B1, fiber, zinc, iron, magnesium, and phosphorus; however, white chocolate is richer in vitamin B12.
  • Daily need coverage for manganese for pecan is 195% higher.
  • Pecan contains 48 times more fiber than white chocolate. While pecan contains 9.6g of fiber, white chocolate contains only 0.2g.
  • Pecan has less saturated fat.
  • Pecan has a lower glycemic index (10) than white chocolate (41).

Nuts, pecans and Candies, white chocolate are the varieties used in this article.

Infographic

Pecan vs White chocolate 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +908.3%
Contains more PotassiumPotassium +43.4%
Contains more IronIron +954.2%
Contains more CopperCopper +1900%
Contains more ZincZinc +512.2%
Contains more PhosphorusPhosphorus +57.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +56150%
Contains more CalciumCalcium +184.3%
Contains more SeleniumSelenium +18.4%

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
8
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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin CVitamin C +120%
Contains more Vitamin EVitamin E +45.8%
Contains more Vitamin B1Vitamin B1 +947.6%
Contains more Vitamin B3Vitamin B3 +56.6%
Contains more Vitamin B5Vitamin B5 +41.9%
Contains more Vitamin B6Vitamin B6 +275%
Contains more FolateFolate +214.3%
Contains more CholineCholine +37.3%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B2Vitamin B2 +116.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +160%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
3
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +56.2%
Contains more FatsFats +124.3%
Contains more WaterWater +170.8%
Contains more CarbsCarbs +327.4%
~equal in Other ~1.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
3
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -68.2%
Contains more Mono. FatMonounsaturated fat +348.5%
Contains more Poly. FatPolyunsaturated fat +2033.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan White chocolate DV% diff.
Manganese 4.5mg 0.008mg 195%
Polyunsaturated fat 21.614g 1.013g 137%
Copper 1.2mg 0.06mg 127%
Monounsaturated fat 40.801g 9.097g 79%
Fats 71.97g 32.09g 61%
Saturated fat 6.18g 19.412g 60%
Vitamin B1 0.66mg 0.063mg 50%
Fiber 9.6g 0.2g 38%
Zinc 4.53mg 0.74mg 34%
Iron 2.53mg 0.24mg 29%
Magnesium 121mg 12mg 26%
Vitamin B12 0µg 0.56µg 23%
Carbs 13.86g 59.24g 15%
Phosphorus 277mg 176mg 14%
Calcium 70mg 199mg 13%
Vitamin B6 0.21mg 0.056mg 12%
Vitamin B2 0.13mg 0.282mg 12%
Calories 691kcal 539kcal 8%
Cholesterol 0mg 21mg 7%
Protein 9.17g 5.87g 7%
Vitamin B5 0.863mg 0.608mg 5%
Vitamin K 3.5µg 9.1µg 5%
Folate 22µg 7µg 4%
Sodium 0mg 90mg 4%
Potassium 410mg 286mg 4%
Vitamin E 1.4mg 0.96mg 3%
Vitamin B3 1.167mg 0.745mg 3%
Choline 40.5mg 29.5mg 2%
Vitamin C 1.1mg 0.5mg 1%
Vitamin A 3µg 9µg 1%
Selenium 3.8µg 4.5µg 1%
Net carbs 4.26g 59.04g N/A
Sugar 3.97g 59g N/A
Starch 0.46g 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 White chocolate
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
22%
White chocolate
Minerals Daily Need Coverage Score
149%
Pecan
26%
White chocolate

Comparison summary

Which food is cheaper?
White chocolate
White chocolate is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Pecan
Pecan is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Pecan
Pecan is lower in Sugar (difference - 55.03g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 90mg)
Which food is lower in Saturated fat?
Pecan
Pecan is lower in Saturated fat (difference - 13.232g)
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

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.