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  6. Flax vs. Pecan

Flax vs. Pecan — In-Depth Nutrition Comparison

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Important differences between Flax and Pecan

  • Flax has more Vitamin B1, Fiber, Magnesium, Phosphorus, Iron, Selenium, Vitamin B6, Calcium, and Folate, however, Pecan is richer in Manganese.
  • Pecan's daily need coverage for Manganese is 88% more.
  • Flax contains 7 times more Selenium than Pecan. Flax contains 25.4µg of Selenium, while Pecan contains 3.8µg.

The food varieties used in the comparison are Seeds, flaxseed and Nuts, pecans.

Infographic

Flax 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.
Flax
Flax
7
:
3
Pecan
Pecan
Contains more Calcium +264.3%
Contains more Iron +126.5%
Contains more Magnesium +224%
Contains more Phosphorus +131.8%
Contains more Potassium +98.3%
Contains more Selenium +568.4%
Contains less Sodium -100%
Contains more Manganese +81.3%
Equal in Zinc - 4.53
Equal in Copper - 1.2
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Pecan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Contains more Calcium +264.3%
Contains more Iron +126.5%
Contains more Magnesium +224%
Contains more Phosphorus +131.8%
Contains more Potassium +98.3%
Contains more Selenium +568.4%
Contains less Sodium -100%
Contains more Manganese +81.3%
Equal in Zinc - 4.53
Equal in Copper - 1.2

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.
Flax
Flax
7
:
3
Pecan
Pecan
Contains more Vitamin B1 +149.1%
Contains more Vitamin B2 +23.8%
Contains more Vitamin B3 +163.9%
Contains more Vitamin B5 +14.1%
Contains more Vitamin B6 +125.2%
Contains more Folate +295.5%
Contains more Vitamin K +22.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +351.6%
Contains more Vitamin C +83.3%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 B1 +149.1%
Contains more Vitamin B2 +23.8%
Contains more Vitamin B3 +163.9%
Contains more Vitamin B5 +14.1%
Contains more Vitamin B6 +125.2%
Contains more Folate +295.5%
Contains more Vitamin K +22.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +351.6%
Contains more Vitamin C +83.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Pecan
Pecan
Contains more Protein +99.5%
Contains more Carbs +108.4%
Contains more Water +97.7%
Contains more Other +150.7%
Contains more Fats +70.7%
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 Protein +99.5%
Contains more Carbs +108.4%
Contains more Water +97.7%
Contains more Other +150.7%
Contains more Fats +70.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Pecan
Pecan
Contains less Saturated Fat -40.7%
Contains more Polyunsaturated fat +32.9%
Contains more Monounsaturated Fat +442.1%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Pecan
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Contains less Saturated Fat -40.7%
Contains more Polyunsaturated fat +32.9%
Contains more Monounsaturated Fat +442.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Flax
Flax
1
:
3
Pecan
Pecan
Contains more Glucose +900%
Contains more Starch +∞%
Contains more Sucrose +239.1%
Contains more Fructose +∞%
Flax
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 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 Glucose +900%
Contains more Starch +∞%
Contains more Sucrose +239.1%
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.
Flax Pecan
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Flax Pecan Opinion
Net carbs 1.58g 4.26g Pecan
Protein 18.29g 9.17g Flax
Fats 42.16g 71.97g Pecan
Carbs 28.88g 13.86g Flax
Calories 534kcal 691kcal Pecan
Starch 0.46g Pecan
Fructose 0g 0.04g Pecan
Sugar 1.55g 3.97g Flax
Fiber 27.3g 9.6g Flax
Calcium 255mg 70mg Flax
Iron 5.73mg 2.53mg Flax
Magnesium 392mg 121mg Flax
Phosphorus 642mg 277mg Flax
Potassium 813mg 410mg Flax
Sodium 30mg 0mg Pecan
Zinc 4.34mg 4.53mg Pecan
Copper 1.22mg 1.2mg Flax
Manganese 2.482mg 4.5mg Pecan
Selenium 25.4µg 3.8µg Flax
Vitamin A 0IU 56IU Pecan
Vitamin A RAE 0µg 3µg Pecan
Vitamin E 0.31mg 1.4mg Pecan
Vitamin C 0.6mg 1.1mg Pecan
Vitamin B1 1.644mg 0.66mg Flax
Vitamin B2 0.161mg 0.13mg Flax
Vitamin B3 3.08mg 1.167mg Flax
Vitamin B5 0.985mg 0.863mg Flax
Vitamin B6 0.473mg 0.21mg Flax
Folate 87µg 22µg Flax
Vitamin K 4.3µg 3.5µg Flax
Tryptophan 0.297mg 0.093mg Flax
Threonine 0.766mg 0.306mg Flax
Isoleucine 0.896mg 0.336mg Flax
Leucine 1.235mg 0.598mg Flax
Lysine 0.862mg 0.287mg Flax
Methionine 0.37mg 0.183mg Flax
Phenylalanine 0.957mg 0.426mg Flax
Valine 1.072mg 0.411mg Flax
Histidine 0.472mg 0.262mg Flax
Saturated Fat 3.663g 6.18g Flax
Monounsaturated Fat 7.527g 40.801g Pecan
Polyunsaturated fat 28.73g 21.614g Flax
Omega-6 - Eicosadienoic acid 0.007g 0g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
63%
Flax
31%
Pecan
Minerals Daily Need Coverage Score
191%
Flax
149%
Pecan

Comparison summary

Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 2.42g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 2.517g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($3)

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.