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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
34%
31%
Minerals Daily Need Coverage Score
168%
149%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 5.726g)
Which food is cheaper?
Wheat is cheaper (difference - $2.6)
Which food contains less Sodium?
Pecan contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Pecan is lower in glycemic index (difference - 40)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.