Wheat vs. Pecan — In-Depth Nutrition Comparison
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How are wheat and pecan different?
- Wheat is richer in selenium, vitamin B3, phosphorus, vitamin B6, iron, and magnesium, while pecan is higher in copper, manganese, and vitamin B1.
- Wheat covers your daily need for selenium, 156% more than pecan.
- Wheat contains 6 times more vitamin B3 than pecan. Wheat contains 6.738mg of vitamin B3, while pecan contains 1.167mg.
- Wheat is lower in saturated fat.
- Wheat has a higher glycemic index (50) than pecan (10).
Wheat, durum and Nuts, pecans types were used in this article.
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.
| Contains more MagnesiumMagnesium | +19% |
| Contains more IronIron | +39.1% |
| Contains more PhosphorusPhosphorus | +83.4% |
| Contains more SeleniumSelenium | +2252.6% |
| Contains more CalciumCalcium | +105.9% |
| Contains more CopperCopper | +117% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +49.4% |
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 B3Vitamin B3 | +477.4% |
| Contains more Vitamin B6Vitamin B6 | +99.5% |
| Contains more FolateFolate | +95.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +57.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 89.4µg | 3.8µg | 156% |
| Polyunsaturated fat | 0.978g | 21.614g | 138% |
| Fats | 2.47g | 71.97g | 107% |
| Monounsaturated fat | 0.344g | 40.801g | 101% |
| Copper | 0.553mg | 1.2mg | 72% |
| Manganese | 3.012mg | 4.5mg | 65% |
| Fiber | 9.6g | 38% | |
| Vitamin B3 | 6.738mg | 1.167mg | 35% |
| Phosphorus | 508mg | 277mg | 33% |
| Saturated fat | 0.454g | 6.18g | 26% |
| Vitamin B1 | 0.419mg | 0.66mg | 20% |
| Carbs | 71.13g | 13.86g | 19% |
| Calories | 339kcal | 691kcal | 18% |
| Vitamin B6 | 0.419mg | 0.21mg | 16% |
| Iron | 3.52mg | 2.53mg | 12% |
| Vitamin E | 1.4mg | 9% | |
| Protein | 13.68g | 9.17g | 9% |
| Choline | 40.5mg | 7% | |
| Folate | 43µg | 22µg | 5% |
| Magnesium | 144mg | 121mg | 5% |
| Calcium | 34mg | 70mg | 4% |
| Vitamin K | 3.5µg | 3% | |
| Zinc | 4.16mg | 4.53mg | 3% |
| Vitamin B2 | 0.121mg | 0.13mg | 1% |
| Vitamin B5 | 0.935mg | 0.863mg | 1% |
| Potassium | 431mg | 410mg | 1% |
| Vitamin C | 0mg | 1.1mg | 1% |
| Net carbs | 71.13g | 4.26g | N/A |
| Sugar | 3.97g | N/A | |
| Starch | 0.46g | 0% | |
| Sodium | 2mg | 0mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.176mg | 0.093mg | 0% |
| Threonine | 0.366mg | 0.306mg | 0% |
| Isoleucine | 0.533mg | 0.336mg | 0% |
| Leucine | 0.934mg | 0.598mg | 0% |
| Lysine | 0.303mg | 0.287mg | 0% |
| Methionine | 0.221mg | 0.183mg | 0% |
| Phenylalanine | 0.681mg | 0.426mg | 0% |
| Valine | 0.594mg | 0.411mg | 0% |
| Histidine | 0.322mg | 0.262mg | 0% |
| Fructose | 0.04g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +49.2% |
| Contains more CarbsCarbs | +413.2% |
| Contains more WaterWater | +210.8% |
| Contains more OtherOther | +20.3% |
| Contains more FatsFats | +2813.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.7% |
| Contains more Mono. FatMonounsaturated fat | +11760.8% |
| Contains more Poly. FatPolyunsaturated fat | +2110% |