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  6. Wheat Bread vs. Pecan

Wheat Bread vs. Pecan — In-Depth Nutrition Comparison

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What are the differences between wheat Bread and pecan?

  • Wheat Bread is higher in selenium, vitamin B3, iron, and vitamin B2, yet pecan is higher in manganese, copper, zinc, and fiber.
  • Pecan's daily need coverage for manganese is 136% more.
  • The glycemic index of pecan is lower.

We used Bread, wheat, toasted and Nuts, pecans types in this article.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Pecan
Pecan
7
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 +135.7%
Contains more IronIron +61.7%
Contains more SeleniumSelenium +778.9%
Contains more MagnesiumMagnesium +105.1%
Contains more PotassiumPotassium +83.9%
Contains more CopperCopper +506.1%
Contains more ZincZinc +208.2%
Contains more PhosphorusPhosphorus +47.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +226.8%

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.
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Pecan
Pecan
7
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 +193.8%
Contains more Vitamin B3Vitamin B3 +435.6%
Contains more Vitamin KVitamin K +62.9%
Contains more FolateFolate +290.9%
Contains more Vitamin CVitamin C +450%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +483.3%
Contains more Vitamin B1Vitamin B1 +50.3%
Contains more Vitamin B5Vitamin B5 +89.3%
Contains more Vitamin B6Vitamin B6 +37.3%
Contains more CholineCholine +83.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Pecan DV% diff.
Manganese 1.377mg 4.5mg 136%
Polyunsaturated fat 1.72g 21.614g 133%
Copper 0.198mg 1.2mg 111%
Fats 4.27g 71.97g 104%
Monounsaturated fat 1.019g 40.801g 99%
Selenium 33.4µg 3.8µg 54%
Vitamin B3 6.25mg 1.167mg 32%
Zinc 1.47mg 4.53mg 28%
Sodium 601mg 0mg 26%
Saturated fat 0.989g 6.18g 24%
Iron 4.09mg 2.53mg 20%
Fiber 4.7g 9.6g 20%
Calories 313kcal 691kcal 19%
Vitamin B2 0.382mg 0.13mg 19%
Vitamin B1 0.439mg 0.66mg 18%
Folate 86µg 22µg 16%
Magnesium 59mg 121mg 15%
Carbs 55.77g 13.86g 14%
Phosphorus 188mg 277mg 13%
Calcium 165mg 70mg 10%
Protein 12.96g 9.17g 8%
Vitamin E 0.24mg 1.4mg 8%
Vitamin B5 0.456mg 0.863mg 8%
Potassium 223mg 410mg 6%
Vitamin B6 0.153mg 0.21mg 4%
Choline 22.1mg 40.5mg 3%
Vitamin K 5.7µg 3.5µg 2%
Vitamin C 0.2mg 1.1mg 1%
Net carbs 51.07g 4.26g N/A
Sugar 6.42g 3.97g N/A
Starch 0.46g 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.092mg 0.093mg 0%
Threonine 0.299mg 0.306mg 0%
Isoleucine 0.258mg 0.336mg 0%
Leucine 0.461mg 0.598mg 0%
Lysine 0.215mg 0.287mg 0%
Methionine 0.105mg 0.183mg 0%
Phenylalanine 0.315mg 0.426mg 0%
Valine 0.31mg 0.411mg 0%
Histidine 0.15mg 0.262mg 0%
Fructose 0.04g 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Pecan
Pecan
1
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 ProteinProtein +41.3%
Contains more CarbsCarbs +302.4%
Contains more WaterWater +588.4%
Contains more OtherOther +87.2%
Contains more FatsFats +1585.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Pecan
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 -84%
Contains more Mono. FatMonounsaturated fat +3904%
Contains more Poly. FatPolyunsaturated fat +1156.6%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.