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  6. Prunes vs. Pecan

Prunes vs. Pecan — In-Depth Nutrition Comparison

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Summary of differences between Prunes and Pecan

  • Prunes has more Vitamin K, while Pecan has more Manganese, Copper, Vitamin B1, Zinc, Phosphorus, Iron, Magnesium, and Fiber.
  • Pecan covers your daily need of Manganese 183% more than Prunes.
  • Prunes contains 17 times more Vitamin K than Pecan. While Prunes contains 59.5µg of Vitamin K, Pecan contains only 3.5µg.
  • The amount of Saturated Fat in Prunes is lower.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Nuts, pecans.

Infographic

Prunes vs Pecan 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.
Prunes
Prunes
1
:
9
Pecan
Pecan
Contains more Potassium +78.5%
Contains more Calcium +62.8%
Contains more Iron +172%
Contains more Magnesium +195.1%
Contains more Phosphorus +301.4%
Contains less Sodium -100%
Contains more Zinc +929.5%
Contains more Copper +327%
Contains more Manganese +1405%
Contains more Selenium +1166.7%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Pecan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Contains more Potassium +78.5%
Contains more Calcium +62.8%
Contains more Iron +172%
Contains more Magnesium +195.1%
Contains more Phosphorus +301.4%
Contains less Sodium -100%
Contains more Zinc +929.5%
Contains more Copper +327%
Contains more Manganese +1405%
Contains more Selenium +1166.7%

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.
Prunes
Prunes
4
:
6
Pecan
Pecan
Contains more Vitamin A +1294.6%
Contains more Vitamin B2 +43.1%
Contains more Vitamin B3 +61.3%
Contains more Vitamin K +1600%
Contains more Vitamin E +225.6%
Contains more Vitamin C +83.3%
Contains more Vitamin B1 +1194.1%
Contains more Vitamin B5 +104.5%
Contains more Folate +450%
Equal in Vitamin B6 - 0.21
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
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%
Contains more Vitamin A +1294.6%
Contains more Vitamin B2 +43.1%
Contains more Vitamin B3 +61.3%
Contains more Vitamin K +1600%
Contains more Vitamin E +225.6%
Contains more Vitamin C +83.3%
Contains more Vitamin B1 +1194.1%
Contains more Vitamin B5 +104.5%
Contains more Folate +450%
Equal in Vitamin B6 - 0.21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
3
:
2
Pecan
Pecan
Contains more Carbs +360.9%
Contains more Water +778.4%
Contains more Other +78.4%
Contains more Protein +320.6%
Contains more Fats +18839.5%
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
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
Contains more Carbs +360.9%
Contains more Water +778.4%
Contains more Other +78.4%
Contains more Protein +320.6%
Contains more Fats +18839.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Pecan
Pecan
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +76883%
Contains more Polyunsaturated fat +34761.3%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Pecan
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +76883%
Contains more Polyunsaturated fat +34761.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Pecan
Pecan
Contains more Starch +1010.9%
Contains more Glucose +63550%
Contains more Fructose +31025%
Contains more Maltose +∞%
Contains more Sucrose +2500%
Prunes
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
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
Contains more Starch +1010.9%
Contains more Glucose +63550%
Contains more Fructose +31025%
Contains more Maltose +∞%
Contains more Sucrose +2500%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Pecan
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar 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 Prunes Pecan Opinion
Net carbs 56.78g 4.26g Prunes
Protein 2.18g 9.17g Pecan
Fats 0.38g 71.97g Pecan
Carbs 63.88g 13.86g Prunes
Calories 240kcal 691kcal Pecan
Starch 5.11g 0.46g Prunes
Fructose 12.45g 0.04g Prunes
Sugar 38.13g 3.97g Pecan
Fiber 7.1g 9.6g Pecan
Calcium 43mg 70mg Pecan
Iron 0.93mg 2.53mg Pecan
Magnesium 41mg 121mg Pecan
Phosphorus 69mg 277mg Pecan
Potassium 732mg 410mg Prunes
Sodium 2mg 0mg Pecan
Zinc 0.44mg 4.53mg Pecan
Copper 0.281mg 1.2mg Pecan
Manganese 0.299mg 4.5mg Pecan
Selenium 0.3µg 3.8µg Pecan
Vitamin A 781IU 56IU Prunes
Vitamin A RAE 39µg 3µg Prunes
Vitamin E 0.43mg 1.4mg Pecan
Vitamin C 0.6mg 1.1mg Pecan
Vitamin B1 0.051mg 0.66mg Pecan
Vitamin B2 0.186mg 0.13mg Prunes
Vitamin B3 1.882mg 1.167mg Prunes
Vitamin B5 0.422mg 0.863mg Pecan
Vitamin B6 0.205mg 0.21mg Pecan
Folate 4µg 22µg Pecan
Vitamin K 59.5µg 3.5µg Prunes
Tryptophan 0.025mg 0.093mg Pecan
Threonine 0.049mg 0.306mg Pecan
Isoleucine 0.041mg 0.336mg Pecan
Leucine 0.066mg 0.598mg Pecan
Lysine 0.05mg 0.287mg Pecan
Methionine 0.016mg 0.183mg Pecan
Phenylalanine 0.052mg 0.426mg Pecan
Valine 0.056mg 0.411mg Pecan
Histidine 0.027mg 0.262mg Pecan
Saturated Fat 0.088g 6.18g Prunes
Monounsaturated Fat 0.053g 40.801g Pecan
Polyunsaturated fat 0.062g 21.614g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Pecan
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Prunes
31%
Pecan
Minerals Daily Need Coverage Score
32%
Prunes
149%
Pecan

Comparison summary

Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 6.092g)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $1)
Which food is lower in Sugar?
Pecan
Pecan is lower in Sugar (difference - 34.16g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 19)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.