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Walnut vs. Pecan pie — In-Depth Nutrition Comparison

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Significant differences between walnut and pecan pie

  • Walnut has more copper, manganese, vitamin B6, phosphorus, magnesium, zinc, folate, and iron; however, pecan pie is richer in selenium.
  • Walnut covers your daily copper needs 153% more than pecan pie.
  • Pecan pie has 9 times less vitamin B6 than walnut. Walnut has 0.537mg of vitamin B6, while pecan pie has 0.06mg.
  • Pecan pie has a higher glycemic index. The glycemic index of pecan pie is 59, while the glycemic index of walnut is 0.

Specific food types used in this comparison are Nuts, walnuts, english and Pie, pecan, prepared from recipe.

Infographic

Walnut vs Pecan pie infographic
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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.
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 9.6% 12% 56% 70% 28% 40% 34% 93% 65%
Contains more MagnesiumMagnesium +507.7%
Contains more CalciumCalcium +206.3%
Contains more PotassiumPotassium +231.6%
Contains more IronIron +96.6%
Contains more CopperCopper +651.7%
Contains more ZincZinc +202.9%
Contains more PhosphorusPhosphorus +268.1%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +379.5%
Contains more SeleniumSelenium +144.9%

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.
Walnut
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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% 27% 0% 0% 47% 42% 16% 29% 14% 21% 0% 20% 0%
Contains more Vitamin CVitamin C +550%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +81.4%
Contains more Vitamin B3Vitamin B3 +32.8%
Contains more Vitamin B5Vitamin B5 +19%
Contains more Vitamin B6Vitamin B6 +795%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +276.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +8100%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Walnut Pecan pie DV% diff.
Polyunsaturated fat 47.174g 5.71g 276%
Copper 1.586mg 0.211mg 153%
Manganese 3.414mg 0.712mg 117%
Fats 65.21g 22.2g 66%
Vitamin B6 0.537mg 0.06mg 37%
Phosphorus 346mg 94mg 36%
Magnesium 158mg 26mg 31%
Cholesterol 0mg 87mg 29%
Fiber 6.7g 27%
Protein 15.23g 4.9g 21%
Zinc 3.09mg 1.02mg 19%
Folate 98µg 26µg 18%
Iron 2.91mg 1.48mg 18%
Vitamin B1 0.341mg 0.188mg 13%
Selenium 4.9µg 12µg 13%
Carbs 13.71g 52.2g 13%
Calories 654kcal 412kcal 12%
Sodium 2mg 262mg 11%
Saturated fat 6.126g 3.989g 10%
Vitamin A 1µg 82µg 9%
Potassium 441mg 133mg 9%
Choline 39.2mg 7%
Vitamin B12 0µg 0.17µg 7%
Calcium 98mg 32mg 7%
Monounsaturated fat 8.933g 11.181g 6%
Vitamin E 0.7mg 5%
Vitamin K 2.7µg 2%
Vitamin B2 0.15mg 0.18mg 2%
Vitamin B5 0.57mg 0.479mg 2%
Vitamin B3 1.125mg 0.847mg 2%
Vitamin C 1.3mg 0.2mg 1%
Net carbs 7.01g 52.2g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.17mg 0.069mg 0%
Threonine 0.596mg 0.189mg 0%
Isoleucine 0.625mg 0.223mg 0%
Leucine 1.17mg 0.372mg 0%
Lysine 0.424mg 0.248mg 0%
Methionine 0.236mg 0.125mg 0%
Phenylalanine 0.711mg 0.25mg 0%
Valine 0.753mg 0.255mg 0%
Histidine 0.391mg 0.116mg 0%
Fructose 0.09g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
5% 22% 52% 20%
Protein: 4.9 g
Fats: 22.2 g
Carbs: 52.2 g
Water: 19.5 g
Other: 1.2 g
Contains more ProteinProtein +210.8%
Contains more FatsFats +193.7%
Contains more OtherOther +48.3%
Contains more CarbsCarbs +280.7%
Contains more WaterWater +379.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
1
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
19% 54% 27%
Saturated fat: Sat. Fat 3.989 g
Monounsaturated fat: Mono. Fat 11.181 g
Polyunsaturated fat: Poly. Fat 5.71 g
Contains more Poly. FatPolyunsaturated fat +726.2%
Contains less Sat. FatSaturated fat -34.9%
Contains more Mono. FatMonounsaturated fat +25.2%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Pecan pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172786/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.