White Bread vs. Pecan
Nutrition comparison of White Bread and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and pecan:
- Both white bread and pecan are high in calcium, calories, dietary fiber, iron and protein.
- Pecan is an excellent source of potassium.
- White bread has more niacin and folate, however, pecan contains more Vitamin B6.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and pecan are high in calories. Pecan has 190% more calories than white bread - white bread has 238 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, white bread is heavier in protein, much heavier in carbs and much lighter in fat compared to pecan per calorie. White bread has a macronutrient ratio of 18:74:8 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Pecan | |
|---|---|---|
| Protein | 18% | 5% |
| Carbohydrates | 74% | 8% |
| Fat | 8% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and pecan has 68% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
dietary fiber
Both white bread and pecan are high in dietary fiber. Pecan has a little more dietary fiber (4%) than white bread by weight - white bread has 9.2g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
White bread and pecan contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and pecan has 4g of sugar.
Protein
protein
Both white bread and pecan are high in protein. White bread has 16% more protein than pecan - white bread has 10.7g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Pecan is high in saturated fat and white bread has 90% less saturated fat than pecan - white bread has 0.63g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
trans fat
Both white bread and pecan are low in trans fat - white bread has 0.03g of trans fat per 100 grams and pecan does not contain significant amounts.
Vitamins
Vitamin C
Pecan has more Vitamin C than white bread - pecan has 1.1mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Pecan and white bread contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and pecan contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
White bread and pecan contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.
The B Vitamins
White bread has more niacin and folate, however, pecan contains more Vitamin B6. Both white bread and pecan contain significant amounts of thiamin, riboflavin and pantothenic acid.
| White Bread | Pecan | |
|---|---|---|
| Thiamin | 0.51 MG | 0.66 MG |
| Riboflavin | 0.255 MG | 0.13 MG |
| Niacin | 4.455 MG | 1.167 MG |
| Pantothenic acid | 0.455 MG | 0.863 MG |
| Vitamin B6 | 0.08 MG | 0.21 MG |
| Folate | 127 UG | 22 UG |
Minerals
calcium
Both white bread and pecan are high in calcium. White bread has 877% more calcium than pecan - white bread has 684mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Both white bread and pecan are high in iron. White bread has 93% more iron than pecan - white bread has 4.9mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Pecan is an excellent source of potassium and it has 223% more potassium than white bread - white bread has 127mg 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, both white bread and pecan contain significant amounts of lutein + zeaxanthin.
| White Bread | Pecan | |
|---|---|---|
| beta-carotene | 2 UG | 29 UG |
| lutein + zeaxanthin | 25 UG | 17 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than white bread per 100 grams.
| White Bread | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.986 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than white bread per 100 grams.
| White Bread | Pecan | |
|---|---|---|
| other omega 6 | 0.005 G | 0.069 G |
| linoleic acid | 0.879 G | 20.628 G |
| Total | 0.884 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: White Bread (Bread, white wheat) and Pecan (Nuts, pecans) .
White Bread g
()
|
Daily Values (%) |
Pecan g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white bread or pecan contain more calories in 100 grams?Both white bread and pecan are high in calories. Pecan has 190% more calories than white bread - white bread has 238 calories in 100g and pecan has 691 calories.
Does white bread or pecan have more carbohydrates?
By weight, white bread is high in carbohydrates and pecan has 70% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and pecan has 13.9g of carbohydrates.
Does white bread or pecan contain more calcium?
Both white bread and pecan are high in calcium. White bread has 880% more calcium than pecan - white bread has 684mg of calcium in 100 grams and pecan has 70mg of calcium.
Does white bread or pecan contain more iron?
Both white bread and pecan are high in iron. White bread has 90% more iron than pecan - white bread has 4.9mg of iron in 100 grams and pecan has 2.5mg of iron.
Does white bread or pecan contain more potassium?
Pecan is a rich source of potassium and it has 220% more potassium than white bread - white bread has 127mg of potassium in 100 grams and pecan has 410mg of potassium.