Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pecan vs. Yam — In-Depth Nutrition Comparison

Compare

Summary of differences between pecan and yam

  • Pecan has more manganese, copper, vitamin B1, zinc, phosphorus, iron, magnesium, and fiber, while yam has more vitamin C.
  • Pecan covers your daily need for manganese, 178% more than yam.
  • Pecan contains 167 times more saturated fat than yam. While pecan contains 6.18g of saturated fat, yam contains only 0.037g.
  • Pecan has a lower glycemic index. The glycemic index of pecan is 10, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Nuts, pecans and Yam, raw.

Infographic

Pecan vs Yam 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
9
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%
Yam
Yam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +476.2%
Contains more CalciumCalcium +311.8%
Contains more IronIron +368.5%
Contains more CopperCopper +574.2%
Contains more ZincZinc +1787.5%
Contains more PhosphorusPhosphorus +403.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1033.5%
Contains more SeleniumSelenium +442.9%
Contains more PotassiumPotassium +99%

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
7
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%
Yam
Yam
3
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +489.3%
Contains more Vitamin B2Vitamin B2 +306.3%
Contains more Vitamin B3Vitamin B3 +111.4%
Contains more Vitamin B5Vitamin B5 +174.8%
Contains more Vitamin KVitamin K +52.2%
Contains more CholineCholine +145.5%
Contains more Vitamin CVitamin C +1454.5%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B6Vitamin B6 +39.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~23µg

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
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +499.3%
Contains more FatsFats +42235.3%
Contains more OtherOther +80.5%
Contains more CarbsCarbs +101.2%
Contains more WaterWater +1877.3%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +679916.7%
Contains more Poly. FatPolyunsaturated fat +28339.5%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pecan Yam
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pecan Yam DV% diff.
Manganese 4.5mg 0.397mg 178%
Polyunsaturated fat 21.614g 0.076g 144%
Copper 1.2mg 0.178mg 114%
Fats 71.97g 0.17g 110%
Monounsaturated fat 40.801g 0.006g 102%
Vitamin B1 0.66mg 0.112mg 46%
Zinc 4.53mg 0.24mg 39%
Phosphorus 277mg 55mg 32%
Calories 691kcal 118kcal 29%
Saturated fat 6.18g 0.037g 28%
Iron 2.53mg 0.54mg 25%
Magnesium 121mg 21mg 24%
Fiber 9.6g 4.1g 22%
Vitamin C 1.1mg 17.1mg 18%
Protein 9.17g 1.53g 15%
Potassium 410mg 816mg 12%
Vitamin B5 0.863mg 0.314mg 11%
Vitamin B2 0.13mg 0.032mg 8%
Vitamin E 1.4mg 0.35mg 7%
Vitamin B6 0.21mg 0.293mg 6%
Selenium 3.8µg 0.7µg 6%
Carbs 13.86g 27.88g 5%
Calcium 70mg 17mg 5%
Vitamin B3 1.167mg 0.552mg 4%
Choline 40.5mg 16.5mg 4%
Vitamin K 3.5µg 2.3µg 1%
Net carbs 4.26g 23.78g N/A
Sugar 3.97g 0.5g N/A
Starch 0.46g 0%
Sodium 0mg 9mg 0%
Vitamin A 3µg 7µg 0%
Folate 22µg 23µg 0%
Tryptophan 0.093mg 0.012mg 0%
Threonine 0.306mg 0.054mg 0%
Isoleucine 0.336mg 0.052mg 0%
Leucine 0.598mg 0.096mg 0%
Lysine 0.287mg 0.059mg 0%
Methionine 0.183mg 0.021mg 0%
Phenylalanine 0.426mg 0.071mg 0%
Valine 0.411mg 0.062mg 0%
Histidine 0.262mg 0.034mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Yam
Minerals Daily Need Coverage Score
149%
Pecan
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.47g)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 6.143g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.8)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.