Pecan vs. Walnut — In-Depth Nutrition Comparison
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What are the differences between pecan and walnut?
- Pecan is higher in manganese, vitamin B1, zinc, fiber, and fats, yet walnut is higher in copper, vitamin B6, folate, protein, and phosphorus.
- Pecan's daily need coverage for manganese is 47% more.
- Pecan has 2 times more vitamin B1 than walnut. While pecan has 0.66mg of vitamin B1, walnut has only 0.341mg.
We used Nuts, pecans and Nuts, walnuts, english types in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more ZincZinc | +46.6% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +31.8% |
| Contains more MagnesiumMagnesium | +30.6% |
| Contains more CalciumCalcium | +40% |
| Contains more IronIron | +15% |
| Contains more CopperCopper | +32.2% |
| Contains more PhosphorusPhosphorus | +24.9% |
| Contains more SeleniumSelenium | +28.9% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +93.5% |
| Contains more Vitamin B5Vitamin B5 | +51.4% |
| Contains more Vitamin KVitamin K | +29.6% |
| Contains more Vitamin CVitamin C | +18.2% |
| Contains more Vitamin B2Vitamin B2 | +15.4% |
| Contains more Vitamin B6Vitamin B6 | +155.7% |
| Contains more FolateFolate | +345.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 21.614g | 47.174g | 170% |
| Monounsaturated fat | 40.801g | 8.933g | 80% |
| Manganese | 4.5mg | 3.414mg | 47% |
| Copper | 1.2mg | 1.586mg | 43% |
| Vitamin B1 | 0.66mg | 0.341mg | 27% |
| Vitamin B6 | 0.21mg | 0.537mg | 25% |
| Folate | 22µg | 98µg | 19% |
| Zinc | 4.53mg | 3.09mg | 13% |
| Protein | 9.17g | 15.23g | 12% |
| Fiber | 9.6g | 6.7g | 12% |
| Fats | 71.97g | 65.21g | 10% |
| Phosphorus | 277mg | 346mg | 10% |
| Magnesium | 121mg | 158mg | 9% |
| Vitamin B5 | 0.863mg | 0.57mg | 6% |
| Iron | 2.53mg | 2.91mg | 5% |
| Vitamin E | 1.4mg | 0.7mg | 5% |
| Calcium | 70mg | 98mg | 3% |
| Calories | 691kcal | 654kcal | 2% |
| Selenium | 3.8µg | 4.9µg | 2% |
| Vitamin B2 | 0.13mg | 0.15mg | 2% |
| Potassium | 410mg | 441mg | 1% |
| Vitamin K | 3.5µg | 2.7µg | 1% |
| Protein per 100 calories | 1.3g | 2.3g | N/A |
| Calories per 10 g protein | 754kcal | 429kcal | N/A |
| Weight per 100 calories | 14g | 15g | N/A |
| Unsaturated / Saturated Fat ratio | 10 | 9.2 | N/A |
| Vitamin C | 1.1mg | 1.3mg | 0% |
| Net carbs | 4.26g | 7.01g | N/A |
| Carbs | 13.86g | 13.71g | 0% |
| Sugar | 3.97g | 2.61g | N/A |
| Starch | 0.46g | 0.06g | 0% |
| Sodium | 0mg | 2mg | 0% |
| Vitamin A | 3µg | 1µg | 0% |
| Vitamin B3 | 1.167mg | 1.125mg | 0% |
| Choline | 40.5mg | 39.2mg | 0% |
| Saturated fat | 6.18g | 6.126g | 0% |
| Tryptophan | 0.093mg | 0.17mg | 0% |
| Threonine | 0.306mg | 0.596mg | 0% |
| Isoleucine | 0.336mg | 0.625mg | 0% |
| Leucine | 0.598mg | 1.17mg | 0% |
| Lysine | 0.287mg | 0.424mg | 0% |
| Methionine | 0.183mg | 0.236mg | 0% |
| Phenylalanine | 0.426mg | 0.711mg | 0% |
| Valine | 0.411mg | 0.753mg | 0% |
| Histidine | 0.262mg | 0.391mg | 0% |
| Fructose | 0.04g | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +66.1% |
| Contains more WaterWater | +15.6% |
~equal in
Fats
~65.21g
~equal in
Carbs
~13.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +356.7% |
| Contains more Poly. FatPolyunsaturated fat | +118.3% |
~equal in
Saturated fat
~6.126g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +666.7% |
| Contains more SucroseSucrose | +60.5% |
| Contains more GlucoseGlucose | +100% |
| Contains more FructoseFructose | +125% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
