Whole Wheat Bread vs. Pecan
Nutrition comparison of Whole Wheat Bread and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and pecan:
- Both whole wheat bread and pecan are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Pecan has more beta-carotene than whole wheat bread, however, whole wheat bread contains more lutein + zeaxanthin than pecan.
- Pecan has more thiamin and pantothenic acid, however, whole wheat bread contains more niacin and folate.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and pecan are high in calories. Pecan has 161% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and pecan has 691 calories.
| Whole Wheat Bread | Pecan | |
|---|---|---|
| Protein | 20% | 5% |
| Carbohydrates | 65% | 7% |
| Fat | 14% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and pecan has 68% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
dietary fiber
Both whole wheat bread and pecan are high in dietary fiber. Pecan has 30% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Whole wheat bread and pecan contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and pecan has 4g of sugar.
Protein
protein
Both whole wheat bread and pecan are high in protein. Whole wheat bread has 46% more protein than pecan - whole wheat bread has 13.4g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Pecan is high in saturated fat and whole wheat bread has 86% less saturated fat than pecan - whole wheat bread has 0.87g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and pecan contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and pecan has 1.1mg of Vitamin C.
Vitamin A
Pecan and whole wheat bread contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and pecan contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
Whole wheat bread and pecan contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.
The B Vitamins
Pecan has more thiamin and pantothenic acid, however, whole wheat bread contains more niacin and folate. Both whole wheat bread and pecan contain significant amounts of riboflavin and Vitamin B6.
| Whole Wheat Bread | Pecan | |
|---|---|---|
| Thiamin | 0.279 MG | 0.66 MG |
| Riboflavin | 0.131 MG | 0.13 MG |
| Niacin | 4.042 MG | 1.167 MG |
| Pantothenic acid | 0.336 MG | 0.863 MG |
| Vitamin B6 | 0.263 MG | 0.21 MG |
| Folate | 75 UG | 22 UG |
Minerals
calcium
Both whole wheat bread and pecan are high in calcium. Whole wheat bread has 47% more calcium than pecan - whole wheat bread has 103mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Both whole wheat bread and pecan are high in iron. Whole wheat bread is very similar to whole wheat bread for iron - whole wheat bread has 2.5mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both whole wheat bread and pecan are high in potassium. Pecan has 78% more potassium than whole wheat bread - whole wheat bread has 230mg 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 whole wheat bread per 100 grams, however, whole wheat bread contains more lutein + zeaxanthin than pecan per 100 grams.
| Whole Wheat Bread | Pecan | |
|---|---|---|
| beta-carotene | 1 UG | 29 UG |
| lutein + zeaxanthin | 94 UG | 17 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than whole wheat bread per 100 grams.
| Whole Wheat Bread | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.986 G |
| Total | 0.205 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than whole wheat bread per 100 grams.
| Whole Wheat Bread | Pecan | |
|---|---|---|
| other omega 6 | 0.002 G | 0.069 G |
| linoleic acid | 1.667 G | 20.628 G |
| Total | 1.669 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pecan (Nuts, pecans) .
Whole Wheat 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 whole wheat bread or pecan contain more calories in 100 grams?Both whole wheat bread and pecan are high in calories. Pecan has 160% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and pecan has 691 calories.
Does whole wheat bread or pecan have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and pecan has 70% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and pecan has 13.9g of carbohydrates.
Does whole wheat bread or pecan contain more calcium?
Both whole wheat bread and pecan are high in calcium. Whole wheat bread has 50% more calcium than pecan - whole wheat bread has 103mg of calcium in 100 grams and pecan has 70mg of calcium.
Does whole wheat bread or pecan contain more iron?
Both whole wheat bread and pecan are high in iron. Whole wheat bread is very similar to whole wheat bread for iron - whole wheat bread has 2.5mg of iron in 100 grams and pecan has 2.5mg of iron.
Does whole wheat bread or pecan contain more potassium?
Both whole wheat bread and pecan are high in potassium. Pecan has 80% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and pecan has 410mg of potassium.