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 vitamin B5, yet walnut is higher in copper, vitamin B6, folate, phosphorus, and magnesium.
- 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
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 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
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 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% |
| 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% |
| Contains more OtherOther | +20.3% |
~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
