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  6. Pecan vs. Wheat Bread

Pecan vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the differences between pecan and wheat Bread?

  • Pecan is higher in manganese, copper, zinc, and fiber, yet wheat Bread is higher in selenium, vitamin B3, iron, and vitamin B2.
  • Pecan's daily need coverage for manganese is 136% more.
  • Pecan has 6 times more saturated fat than wheat Bread. While pecan has 6.18g of saturated fat, wheat Bread has only 0.989g.
  • The glycemic index of pecan is lower.

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

Infographic

Pecan vs Wheat Bread 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.
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%
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%
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%
Contains more CalciumCalcium +135.7%
Contains more IronIron +61.7%
Contains more SeleniumSelenium +778.9%

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.
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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more FatsFats +1585.5%
Contains more ProteinProtein +41.3%
Contains more CarbsCarbs +302.4%
Contains more WaterWater +588.4%
Contains more OtherOther +87.2%

Fat Type Comparison

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

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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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.