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  6. Pecan vs. Wild rice raw

Pecan vs. Wild rice raw — In-Depth Nutrition Comparison

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Significant differences between Pecan and Wild rice raw

  • Pecan has more Manganese, Copper, Vitamin B1, and Fiber, however, Wild rice raw is richer in Vitamin B3, Phosphorus, Folate, Vitamin B6, and Magnesium.
  • Pecan covers your daily Manganese needs 138% more than Wild rice raw.
  • Wild rice raw has 40 times less Saturated Fat than Pecan. Pecan has 6.18g of Saturated Fat, while Wild rice raw has 0.156g.

Specific food types used in this comparison are Nuts, pecans and Wild rice, raw.

Infographic

Pecan vs Wild rice raw 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
Pecan
6
:
4
Wild rice raw
Wild rice raw
Contains more Calcium +233.3%
Contains more Iron +29.1%
Contains less Sodium -100%
Contains more Copper +129%
Contains more Manganese +238.6%
Contains more Selenium +35.7%
Contains more Magnesium +46.3%
Contains more Phosphorus +56.3%
Contains more Zinc +31.6%
Equal in Potassium - 427
Pecan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Calcium +233.3%
Contains more Iron +29.1%
Contains less Sodium -100%
Contains more Copper +129%
Contains more Manganese +238.6%
Contains more Selenium +35.7%
Contains more Magnesium +46.3%
Contains more Phosphorus +56.3%
Contains more Zinc +31.6%
Equal in Potassium - 427

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
Pecan
5
:
5
Wild rice raw
Wild rice raw
Contains more Vitamin A +194.7%
Contains more Vitamin E +70.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +473.9%
Contains more Vitamin K +84.2%
Contains more Vitamin B2 +101.5%
Contains more Vitamin B3 +476.9%
Contains more Vitamin B5 +24.4%
Contains more Vitamin B6 +86.2%
Contains more Folate +331.8%
Pecan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 9%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +194.7%
Contains more Vitamin E +70.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +473.9%
Contains more Vitamin K +84.2%
Contains more Vitamin B2 +101.5%
Contains more Vitamin B3 +476.9%
Contains more Vitamin B5 +24.4%
Contains more Vitamin B6 +86.2%
Contains more Folate +331.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
Pecan
1
:
4
Wild rice raw
Wild rice raw
Contains more Fats +6563.9%
Contains more Protein +60.6%
Contains more Carbs +440.4%
Contains more Water +120.5%
Equal in Other - 1.53
Pecan
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Fats +6563.9%
Contains more Protein +60.6%
Contains more Carbs +440.4%
Contains more Water +120.5%
Equal in Other - 1.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
Pecan
2
:
1
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +25561%
Contains more Polyunsaturated fat +3097.3%
Contains less Saturated Fat -97.5%
Pecan
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +25561%
Contains more Polyunsaturated fat +3097.3%
Contains less Saturated Fat -97.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pecan
Pecan
4
:
0
Wild rice raw
Wild rice raw
Contains more Starch +∞%
Contains more Sucrose +482.1%
Contains more Glucose +∞%
Contains more Fructose +∞%
Pecan
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
Wild rice raw
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +482.1%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan Wild rice raw Opinion
Net carbs 4.26g 68.7g Wild rice raw
Protein 9.17g 14.73g Wild rice raw
Fats 71.97g 1.08g Pecan
Carbs 13.86g 74.9g Wild rice raw
Calories 691kcal 357kcal Pecan
Starch 0.46g Pecan
Fructose 0.04g Pecan
Sugar 3.97g 2.5g Wild rice raw
Fiber 9.6g 6.2g Pecan
Calcium 70mg 21mg Pecan
Iron 2.53mg 1.96mg Pecan
Magnesium 121mg 177mg Wild rice raw
Phosphorus 277mg 433mg Wild rice raw
Potassium 410mg 427mg Wild rice raw
Sodium 0mg 7mg Pecan
Zinc 4.53mg 5.96mg Wild rice raw
Copper 1.2mg 0.524mg Pecan
Manganese 4.5mg 1.329mg Pecan
Selenium 3.8µg 2.8µg Pecan
Vitamin A 56IU 19IU Pecan
Vitamin A RAE 3µg 1µg Pecan
Vitamin E 1.4mg 0.82mg Pecan
Vitamin C 1.1mg 0mg Pecan
Vitamin B1 0.66mg 0.115mg Pecan
Vitamin B2 0.13mg 0.262mg Wild rice raw
Vitamin B3 1.167mg 6.733mg Wild rice raw
Vitamin B5 0.863mg 1.074mg Wild rice raw
Vitamin B6 0.21mg 0.391mg Wild rice raw
Folate 22µg 95µg Wild rice raw
Vitamin K 3.5µg 1.9µg Pecan
Tryptophan 0.093mg 0.179mg Wild rice raw
Threonine 0.306mg 0.469mg Wild rice raw
Isoleucine 0.336mg 0.618mg Wild rice raw
Leucine 0.598mg 1.018mg Wild rice raw
Lysine 0.287mg 0.629mg Wild rice raw
Methionine 0.183mg 0.438mg Wild rice raw
Phenylalanine 0.426mg 0.721mg Wild rice raw
Valine 0.411mg 0.858mg Wild rice raw
Histidine 0.262mg 0.384mg Wild rice raw
Saturated Fat 6.18g 0.156g Wild rice raw
Monounsaturated Fat 40.801g 0.159g Pecan
Polyunsaturated fat 21.614g 0.676g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Wild rice raw
Minerals Daily Need Coverage Score
149%
Pecan
96%
Wild rice raw

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 1.47g)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 6.024g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $3)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 47)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.