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Quinoa vs. Pecan — In-Depth Nutrition Comparison

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How are quinoa and pecan different?

  • Pecan has more manganese, copper, vitamin B1, zinc, fiber, phosphorus, magnesium, iron, and potassium than quinoa.
  • Daily need coverage for manganese for pecan is 168% higher.
  • Quinoa has less saturated fat.
  • Pecan has a lower glycemic index (10) than quinoa (53).

Quinoa, cooked and Nuts, pecans are the varieties used in this article.

Infographic

Quinoa vs Pecan infographic
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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.
Quinoa
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Pecan
10
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%
Contains more MagnesiumMagnesium +89.1%
Contains more CalciumCalcium +311.8%
Contains more PotassiumPotassium +138.4%
Contains more IronIron +69.8%
Contains more CopperCopper +525%
Contains more ZincZinc +315.6%
Contains more PhosphorusPhosphorus +82.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +613.2%
Contains more SeleniumSelenium +35.7%

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.
Quinoa
1
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Pecan
10
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%
Contains more FolateFolate +90.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +122.2%
Contains more Vitamin B1Vitamin B1 +516.8%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +183.3%
Contains more Vitamin B6Vitamin B6 +70.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +76.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
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
Contains more CarbsCarbs +53.7%
Contains more WaterWater +1934.4%
Contains more ProteinProtein +108.4%
Contains more FatsFats +3648.4%
Contains more OtherOther +92.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
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
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +7627.5%
Contains more Poly. FatPolyunsaturated fat +1905%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pecan
3
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 StarchStarch +3732.6%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quinoa Pecan
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 Quinoa Pecan DV% diff.
Manganese 0.631mg 4.5mg 168%
Polyunsaturated fat 1.078g 21.614g 137%
Copper 0.192mg 1.2mg 112%
Fats 1.92g 71.97g 108%
Monounsaturated fat 0.528g 40.801g 101%
Vitamin B1 0.107mg 0.66mg 46%
Zinc 1.09mg 4.53mg 31%
Calories 120kcal 691kcal 29%
Saturated fat 0.231g 6.18g 27%
Fiber 2.8g 9.6g 27%
Phosphorus 152mg 277mg 18%
Vitamin B5 0.863mg 17%
Magnesium 64mg 121mg 14%
Iron 1.49mg 2.53mg 13%
Protein 4.4g 9.17g 10%
Potassium 172mg 410mg 7%
Vitamin B6 0.123mg 0.21mg 7%
Starch 17.63g 0.46g 7%
Vitamin B3 0.412mg 1.167mg 5%
Calcium 17mg 70mg 5%
Folate 42µg 22µg 5%
Vitamin E 0.63mg 1.4mg 5%
Vitamin K 0µg 3.5µg 3%
Choline 23mg 40.5mg 3%
Carbs 21.3g 13.86g 2%
Selenium 2.8µg 3.8µg 2%
Vitamin B2 0.11mg 0.13mg 2%
Vitamin C 0mg 1.1mg 1%
Net carbs 18.5g 4.26g N/A
Sugar 0.87g 3.97g N/A
Sodium 7mg 0mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.052mg 0.093mg 0%
Threonine 0.131mg 0.306mg 0%
Isoleucine 0.157mg 0.336mg 0%
Leucine 0.261mg 0.598mg 0%
Lysine 0.239mg 0.287mg 0%
Methionine 0.096mg 0.183mg 0%
Phenylalanine 0.185mg 0.426mg 0%
Valine 0.185mg 0.411mg 0%
Histidine 0.127mg 0.262mg 0%
Fructose 0.04g 0%
Omega-3 - DHA 0.015g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Pecan
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
11%
Quinoa
31%
Pecan
Minerals Daily Need Coverage Score
38%
Quinoa
149%
Pecan

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 3.1g)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 5.949g)
Which food is cheaper?
Quinoa
Quinoa 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 - 43)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.