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Yogurt vs. Pecan — In-Depth Nutrition Comparison

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How are yogurt and pecan different?

  • Yogurt is richer in vitamin B12, while pecan is higher in manganese, copper, vitamin B1, fiber, zinc, iron, magnesium, and phosphorus.
  • Pecan covers your daily need for manganese, 195% more than yogurt.
  • Yogurt is lower in saturated fat.

Yogurt, Greek, plain, nonfat and Nuts, pecans types were used in this article.

Infographic

Yogurt 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.
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Pecan
8
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 CalciumCalcium +57.1%
Contains more SeleniumSelenium +155.3%
Contains more MagnesiumMagnesium +1000%
Contains more PotassiumPotassium +190.8%
Contains more IronIron +3514.3%
Contains more CopperCopper +6958.8%
Contains more ZincZinc +771.2%
Contains more PhosphorusPhosphorus +105.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +49900%

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.
Yogurt
2
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 Vitamin B2Vitamin B2 +113.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +13900%
Contains more Vitamin B1Vitamin B1 +2769.6%
Contains more Vitamin B3Vitamin B3 +461.1%
Contains more Vitamin B5Vitamin B5 +160.7%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +214.3%
Contains more CholineCholine +168.2%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 WaterWater +2317.6%
Contains more FatsFats +18353.8%
Contains more CarbsCarbs +285%
Contains more OtherOther +105.6%
~equal in Protein ~9.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 -98.1%
Contains more Mono. FatMonounsaturated fat +76883%
Contains more Poly. FatPolyunsaturated fat +180016.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Pecan
4
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 LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Pecan DV% diff.
Manganese 0.009mg 4.5mg 195%
Polyunsaturated fat 0.012g 21.614g 144%
Copper 0.017mg 1.2mg 131%
Fats 0.39g 71.97g 110%
Monounsaturated fat 0.053g 40.801g 102%
Vitamin B1 0.023mg 0.66mg 53%
Fiber 0g 9.6g 38%
Zinc 0.52mg 4.53mg 36%
Calories 59kcal 691kcal 32%
Vitamin B12 0.75µg 0µg 31%
Iron 0.07mg 2.53mg 31%
Saturated fat 0.117g 6.18g 28%
Magnesium 11mg 121mg 26%
Phosphorus 135mg 277mg 20%
Vitamin B5 0.331mg 0.863mg 11%
Selenium 9.7µg 3.8µg 11%
Vitamin B6 0.063mg 0.21mg 11%
Vitamin B2 0.278mg 0.13mg 11%
Vitamin E 0.01mg 1.4mg 9%
Potassium 141mg 410mg 8%
Vitamin B3 0.208mg 1.167mg 6%
Choline 15.1mg 40.5mg 5%
Calcium 110mg 70mg 4%
Folate 7µg 22µg 4%
Carbs 3.6g 13.86g 3%
Vitamin K 0µg 3.5µg 3%
Sodium 36mg 0mg 2%
Protein 10.19g 9.17g 2%
Cholesterol 5mg 0mg 2%
Vitamin C 0mg 1.1mg 1%
Net carbs 3.6g 4.26g N/A
Sugar 3.24g 3.97g N/A
Starch 0.46g 0%
Vitamin A 1µg 3µg 0%
Trans fat 0.006g N/A
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 0g 0.04g 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Pecan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
17%
Yogurt
31%
Pecan
Minerals Daily Need Coverage Score
19%
Yogurt
149%
Pecan

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 6.063g)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Pecan
Pecan is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 9)
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

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.