Flour vs. Pecan — In-Depth Nutrition Comparison
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Summary of differences between flour and pecan
- Flour has more selenium, folate, vitamin B3, vitamin B2, and iron, while pecan has more manganese, copper, zinc, and fiber.
- Pecan covers your daily need for manganese, 166% more than flour.
- Flour contains 9 times more selenium than pecan. While flour contains 33.9µg of selenium, pecan contains only 3.8µg.
- The amount of saturated fat in flour is lower.
- Pecan has a lower glycemic index. The glycemic index of pecan is 10, while the glycemic index of flour is 72.
These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Nuts, pecans.
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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.
| Contains more IronIron | +83.4% |
| Contains more SeleniumSelenium | +792.1% |
| Contains more MagnesiumMagnesium | +450% |
| Contains more CalciumCalcium | +366.7% |
| Contains more PotassiumPotassium | +283.2% |
| Contains more CopperCopper | +733.3% |
| Contains more ZincZinc | +547.1% |
| Contains more PhosphorusPhosphorus | +156.5% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +559.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +18.9% |
| Contains more Vitamin B2Vitamin B2 | +280% |
| Contains more Vitamin B3Vitamin B3 | +405.9% |
| Contains more FolateFolate | +731.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2233.3% |
| Contains more Vitamin B5Vitamin B5 | +97% |
| Contains more Vitamin B6Vitamin B6 | +377.3% |
| Contains more Vitamin KVitamin K | +1066.7% |
| Contains more CholineCholine | +289.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.682mg | 4.5mg | 166% |
| Polyunsaturated fat | 0.413g | 21.614g | 141% |
| Copper | 0.144mg | 1.2mg | 117% |
| Fats | 0.98g | 71.97g | 109% |
| Monounsaturated fat | 0.087g | 40.801g | 102% |
| Selenium | 33.9µg | 3.8µg | 55% |
| Folate | 183µg | 22µg | 40% |
| Zinc | 0.7mg | 4.53mg | 35% |
| Vitamin B3 | 5.904mg | 1.167mg | 30% |
| Vitamin B2 | 0.494mg | 0.13mg | 28% |
| Fiber | 2.7g | 9.6g | 28% |
| Saturated fat | 0.155g | 6.18g | 27% |
| Iron | 4.64mg | 2.53mg | 26% |
| Phosphorus | 108mg | 277mg | 24% |
| Magnesium | 22mg | 121mg | 24% |
| Carbs | 76.31g | 13.86g | 21% |
| Calories | 364kcal | 691kcal | 16% |
| Vitamin B6 | 0.044mg | 0.21mg | 13% |
| Vitamin B1 | 0.785mg | 0.66mg | 10% |
| Vitamin E | 0.06mg | 1.4mg | 9% |
| Potassium | 107mg | 410mg | 9% |
| Vitamin B5 | 0.438mg | 0.863mg | 9% |
| Calcium | 15mg | 70mg | 6% |
| Choline | 10.4mg | 40.5mg | 5% |
| Vitamin K | 0.3µg | 3.5µg | 3% |
| Protein | 10.33g | 9.17g | 2% |
| Vitamin C | 0mg | 1.1mg | 1% |
| Net carbs | 73.61g | 4.26g | N/A |
| Sugar | 0.27g | 3.97g | N/A |
| Starch | 0.46g | 0% | |
| Sodium | 2mg | 0mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.127mg | 0.093mg | 0% |
| Threonine | 0.281mg | 0.306mg | 0% |
| Isoleucine | 0.357mg | 0.336mg | 0% |
| Leucine | 0.71mg | 0.598mg | 0% |
| Lysine | 0.228mg | 0.287mg | 0% |
| Methionine | 0.183mg | 0.183mg | 0% |
| Phenylalanine | 0.52mg | 0.426mg | 0% |
| Valine | 0.415mg | 0.411mg | 0% |
| Histidine | 0.23mg | 0.262mg | 0% |
| Fructose | 0.04g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +12.6% |
| Contains more CarbsCarbs | +450.6% |
| Contains more WaterWater | +238.6% |
| Contains more FatsFats | +7243.9% |
| Contains more OtherOther | +221.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.5% |
| Contains more Mono. FatMonounsaturated fat | +46797.7% |
| Contains more Poly. FatPolyunsaturated fat | +5133.4% |
