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Vegetable oil vs. Pecan — In-Depth Nutrition Comparison

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What are the differences between vegetable oil and pecan?

  • Vegetable oil is higher in vitamin E, yet pecan is higher in manganese, copper, vitamin B1, zinc, phosphorus, fiber, iron, and magnesium.
  • Pecan's daily need coverage for manganese is 196% more.
  • Vegetable oil has 11 times more vitamin E than pecan. While vegetable oil has 14.78mg of vitamin E, pecan has only 1.4mg.
  • The amount of saturated fat in pecan is lower.

We used Oil, corn, peanut, and olive and Nuts, pecans types in this article.

Infographic

Vegetable oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
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%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1846.2%
Contains more CopperCopper +∞%
Contains more ZincZinc +22550%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~0mg

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.
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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Pecan
9
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 Vitamin EVitamin E +955.7%
Contains more Vitamin KVitamin K +500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +20150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Pecan
4
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 FatsFats +38.9%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Pecan
1
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 more Mono. FatMonounsaturated fat +17.7%
Contains more Poly. FatPolyunsaturated fat +52.8%
Contains less Sat. FatSaturated fat -57%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable oil Pecan DV% diff.
Manganese 0mg 4.5mg 196%
Copper 0mg 1.2mg 133%
Vitamin E 14.78mg 1.4mg 89%
Polyunsaturated fat 33.033g 21.614g 76%
Vitamin B1 0mg 0.66mg 55%
Fats 100g 71.97g 43%
Zinc 0.02mg 4.53mg 41%
Phosphorus 0mg 277mg 40%
Fiber 0g 9.6g 38%
Saturated fat 14.367g 6.18g 37%
Iron 0.13mg 2.53mg 30%
Magnesium 0mg 121mg 29%
Protein 0g 9.17g 18%
Monounsaturated fat 48.033g 40.801g 18%
Vitamin B5 0mg 0.863mg 17%
Vitamin B6 0mg 0.21mg 16%
Vitamin K 21µg 3.5µg 15%
Potassium 0mg 410mg 12%
Vitamin B2 0mg 0.13mg 10%
Calories 884kcal 691kcal 10%
Selenium 0µg 3.8µg 7%
Vitamin B3 0mg 1.167mg 7%
Choline 0.2mg 40.5mg 7%
Calcium 0mg 70mg 7%
Folate 0µg 22µg 6%
Carbs 0g 13.86g 5%
Vitamin C 0mg 1.1mg 1%
Net carbs 0g 4.26g N/A
Sugar 0g 3.97g N/A
Starch 0.46g 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.093mg 0%
Threonine 0.306mg 0%
Isoleucine 0.336mg 0%
Leucine 0.598mg 0%
Lysine 0.287mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.426mg 0%
Valine 0.411mg 0%
Histidine 0.262mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable oil 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
27%
Vegetable oil
31%
Pecan
Minerals Daily Need Coverage Score
1%
Vegetable oil
149%
Pecan

Comparison summary

Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 3.97g)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 10)
Which food is cheaper?
Vegetable oil
Vegetable oil is cheaper (difference - $1.7)
Which food is lower in Saturated fat?
Pecan
Pecan is lower in Saturated fat (difference - 8.187g)
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)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.