Wheat Flour vs. Pecan

Nutrition comparison of Wheat Flour and Pecan

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of wheat flour versus pecan (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in wheat flour and pecan:

  • Both wheat flour and pecan are high in calories, dietary fiber, iron and protein.
  • Pecan has more beta-carotene than wheat flour, however, wheat flour contains more lutein + zeaxanthin than pecan.
  • Pecan is an excellent source of calcium and potassium.
  • Wheat flour has more riboflavin, niacin and folate, however, pecan contains more Vitamin B6.
Detailed nutritional comparison of wheat flour and pecan is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.

Image of Wheat Flour src
Image of Pecan src

Calories and Carbs

calories

Both wheat flour and pecan are high in calories. Pecan has 91% more calories than wheat flour - wheat flour has 361 calories per 100 grams and pecan has 691 calories.

For macronutrient ratios, wheat flour is heavier in protein, much heavier in carbs and much lighter in fat compared to pecan per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Pecan
Protein 14% 5%
Carbohydrates 82% 8%
Fat 4% 88%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and pecan has 81% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.

dietary fiber

Both wheat flour and pecan are high in dietary fiber. Pecan has 300% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.

sugar

Wheat flour and pecan contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and pecan has 4g of sugar.

Protein

protein

Both wheat flour and pecan are high in protein. Wheat flour has 31% more protein than pecan - wheat flour has 12g of protein per 100 grams and pecan has 9.2g of protein.

Fat

saturated fat

Pecan is high in saturated fat and wheat flour has 96% less saturated fat than pecan - wheat flour has 0.24g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.

Vitamins

Vitamin C

Pecan has more Vitamin C than wheat flour - pecan has 1.1mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.

Vitamin A

Pecan and wheat flour contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.

Vitamin E

Wheat flour and pecan contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.

Vitamin K

Wheat flour and pecan contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.

The B Vitamins

Wheat flour has more riboflavin, niacin and folate, however, pecan contains more Vitamin B6. Both wheat flour and pecan contain significant amounts of thiamin and pantothenic acid.

Wheat Flour Pecan
Thiamin 0.812 MG 0.66 MG
Riboflavin 0.512 MG 0.13 MG
Niacin 7.554 MG 1.167 MG
Pantothenic acid 0.438 MG 0.863 MG
Vitamin B6 0.037 MG 0.21 MG
Folate 183 UG 22 UG

Minerals

calcium

Pecan is an excellent source of calcium and it has 367% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and pecan has 70mg of calcium.

iron

Both wheat flour and pecan are high in iron. Wheat flour has 74% more iron than pecan - wheat flour has 4.4mg of iron per 100 grams and pecan has 2.5mg of iron.

potassium

Pecan is an excellent source of potassium and it has 310% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and pecan has 410mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, pecan has more beta-carotene than wheat flour per 100 grams, however, wheat flour contains more lutein + zeaxanthin than pecan per 100 grams.

Wheat Flour Pecan
beta-carotene 1 UG 29 UG
lutein + zeaxanthin 79 UG 17 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than wheat flour per 100 grams.

Wheat Flour Pecan
alpha linoleic acid 0.043 G 0.986 G
Total 0.043 G 0.986 G

omega 6s

Comparing omega-6 fatty acids, pecan has more linoleic acid than wheat flour per 100 grams.

Wheat Flour Pecan
linoleic acid 0.685 G 20.628 G
other omega 6 ~ 0.069 G
Total 0.685 G 20.697 G


Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Pecan (Nuts, pecans) .

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FAQ

Does wheat flour or pecan contain more calories in 100 grams?
Both wheat flour and pecan are high in calories. Pecan has 90% more calories than wheat flour - wheat flour has 361 calories in 100g and pecan has 691 calories.

Does wheat flour or pecan have more carbohydrates?
By weight, wheat flour is high in carbohydrates and pecan has 80% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and pecan has 13.9g of carbohydrates.

Does wheat flour or pecan contain more calcium?
Pecan is a rich source of calcium and it has 370% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and pecan has 70mg of calcium.

Does wheat flour or pecan contain more iron?
Both wheat flour and pecan are high in iron. Wheat flour has 70% more iron than pecan - wheat flour has 4.4mg of iron in 100 grams and pecan has 2.5mg of iron.

Does wheat flour or pecan contain more potassium?
Pecan is a rich source of potassium and it has 310% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and pecan has 410mg of potassium.