Walnut vs. Pecan — In-Depth Nutrition Comparison
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What are the differences between walnut and pecan?
- Walnut is higher in copper, vitamin B6, folate, phosphorus, and magnesium, yet pecan is higher in manganese, vitamin B1, zinc, fiber, and vitamin B5.
- Pecan's daily need coverage for manganese is 47% more.
- Walnut has 4 times more folate than pecan. While walnut has 98µg of folate, pecan has only 22µg.
We used Nuts, walnuts, english and Nuts, pecans 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 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% |
| Contains more ZincZinc | +46.6% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +31.8% |
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 CVitamin C | +18.2% |
| Contains more Vitamin B2Vitamin B2 | +15.4% |
| Contains more Vitamin B6Vitamin B6 | +155.7% |
| Contains more FolateFolate | +345.5% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 21.614g | 170% |
| Monounsaturated fat | 8.933g | 40.801g | 80% |
| Manganese | 3.414mg | 4.5mg | 47% |
| Copper | 1.586mg | 1.2mg | 43% |
| Vitamin B1 | 0.341mg | 0.66mg | 27% |
| Vitamin B6 | 0.537mg | 0.21mg | 25% |
| Folate | 98µg | 22µg | 19% |
| Zinc | 3.09mg | 4.53mg | 13% |
| Protein | 15.23g | 9.17g | 12% |
| Fiber | 6.7g | 9.6g | 12% |
| Fats | 65.21g | 71.97g | 10% |
| Phosphorus | 346mg | 277mg | 10% |
| Magnesium | 158mg | 121mg | 9% |
| Vitamin B5 | 0.57mg | 0.863mg | 6% |
| Iron | 2.91mg | 2.53mg | 5% |
| Vitamin E | 0.7mg | 1.4mg | 5% |
| Calcium | 98mg | 70mg | 3% |
| Calories | 654kcal | 691kcal | 2% |
| Selenium | 4.9µg | 3.8µg | 2% |
| Vitamin B2 | 0.15mg | 0.13mg | 2% |
| Potassium | 441mg | 410mg | 1% |
| Vitamin K | 2.7µg | 3.5µg | 1% |
| Protein per 100 calories | 2.3g | 1.3g | N/A |
| Calories per 10 g protein | 429kcal | 754kcal | N/A |
| Weight per 100 calories | 15g | 14g | N/A |
| Unsaturated / Saturated Fat ratio | 9.2 | 10 | N/A |
| Vitamin C | 1.3mg | 1.1mg | 0% |
| Net carbs | 7.01g | 4.26g | N/A |
| Carbs | 13.71g | 13.86g | 0% |
| Sugar | 2.61g | 3.97g | N/A |
| Starch | 0.06g | 0.46g | 0% |
| Sodium | 2mg | 0mg | 0% |
| Vitamin A | 1µg | 3µg | 0% |
| Vitamin B3 | 1.125mg | 1.167mg | 0% |
| Choline | 39.2mg | 40.5mg | 0% |
| Saturated fat | 6.126g | 6.18g | 0% |
| Tryptophan | 0.17mg | 0.093mg | 0% |
| Threonine | 0.596mg | 0.306mg | 0% |
| Isoleucine | 0.625mg | 0.336mg | 0% |
| Leucine | 1.17mg | 0.598mg | 0% |
| Lysine | 0.424mg | 0.287mg | 0% |
| Methionine | 0.236mg | 0.183mg | 0% |
| Phenylalanine | 0.711mg | 0.426mg | 0% |
| Valine | 0.753mg | 0.411mg | 0% |
| Histidine | 0.391mg | 0.262mg | 0% |
| Fructose | 0.09g | 0.04g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +66.1% |
| Contains more WaterWater | +15.6% |
| Contains more OtherOther | +20.3% |
| Contains more FatsFats | +10.4% |
~equal in
Carbs
~13.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +118.3% |
| Contains more Mono. FatMonounsaturated fat | +356.7% |
~equal in
Saturated fat
~6.18g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +100% |
| Contains more FructoseFructose | +125% |
| Contains more StarchStarch | +666.7% |
| Contains more SucroseSucrose | +60.5% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
