How many calories are in one cup of pecan?

Pecan has 753 calories per cup or 691 calories for every 100 grams. Most of its calories are from fat.

How much protein is in one cup of pecan?

An excellent source of protein, a single cup of Pecan contains 20% of recommended daily values or 10 grams of protein. However, the protein in pecan is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in pecan?

Pecan is an excellent source of many nutrients, including dietary fiber, protein, calcium, iron, potassium and thiamin. It also contains significant amounts of magnesium and Vitamin B6.

Does pecan contain omega 3 fatty acids?

Pecan is a great source of healthy omega-3 fatty acids, containing a total of 1.07 grams for every cup. It contains significant amounts of alpha linoleic acid.

Does pecan contain antioxidants?

Pecan contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin.

What's similar to pecan in cooking?

Walnut and almonds are similar to, or commonly paired with pecan in cooking and recipes.

Food with Nutrition Similar to Pecan

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Summary
Similar plants
Similar nuts
Similar baked

Pecan source

Similar to Pecan

A common and very nutrient dense nut, pecan is an excellent source of dietary fiber, calcium, potassium and thiamin. It is also a good source of protein and iron. One cup of pecan contains about 753 calories.

Many foods are similar nutritionally to pecan, including yellow mustard, flaxseeds, oats and wheat germ.

We compared the key nutrients in pecan (protein, iron, dietary fiber, calcium, potassium and thiamin) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

plants and vegetables: Yellow Mustard, Lima Beans, Dijon Mustard, Peas

nuts, grains and legumes: Flaxseeds, Oats, Wheat Germ, , Walnut, Cornmeal, Pistachio, Quinoa, Black Beans, Granola, Cashews, Brazil Nut, Hemp Seeds, Soy Flour

baked goods: English Muffin, Whole Wheat Bread

The details of the top 20 foods most nutritionally similar to pecan are below.

plants and vegetables

Several plants and vegetables offer similar nutrients to pecan including yellow mustard, lima beans, dijon mustard and peas.

Yellow Mustard

Similarity: > 95%

Yellow mustard is also high in dietary fiber and calcium.

For 100 grams of pecan and yellow mustard:

Pecan (7/8 cup)		Yellow Mustard (20 tsps)
9.2	protein (G)	3.7
2.5	iron (MG)	1.6
9.6	dietary fiber (G)	4
70	calcium (MG)	63
410	potassium (MG)	152
0.66	thiamin (MG)	0.18

A higher water content, yellow mustard is less nutritionally dense than pecan. Pecan does contain more protein, iron and potassium than yellow mustard by weight.

Here is a comparison of the rest of nutrients:

691	calories (KCAL)	60
4	sugar (G)	0.92
6.2	saturated fat (G)	0.21
0	trans fat (G)	0.01
1.1	Vitamin C (MG)	0.3
3	Vitamin A (UG)	5
1.4	Vitamin E (MG)	0.36
0.13	riboflavin (MG)	0.07
1.2	niacin (MG)	0.57
0.86	pantothenic acid (MG)	0.25
0.21	Vitamin B6 (MG)	0.07
22	folate (UG)	7

0.982 | 0.982 | 2.23 Complete Comparison:
Yellow Mustard vs. Pecan

Lima Beans

Similarity: > 90%

Lima beans are also high in dietary fiber, iron and potassium. Also, lima beans contains more Vitamin C than pecan.

For 100 grams of pecan and lima beans:

Pecan (7/8 cup)		Lima Beans (5/8 cup)
9.2	protein (G)	6.8
2.5	iron (MG)	3.1
9.6	dietary fiber (G)	4.9
70	calcium (MG)	34
410	potassium (MG)	467
0.66	thiamin (MG)	0.22

However, pecan does contain more protein, calcium, thiamin and pantothenic acid than lima beans by weight.

Here is a comparison of the rest of nutrients:

691	calories (KCAL)	113
4	sugar (G)	1.5
6.2	saturated fat (G)	0.2
1.1	Vitamin C (MG)	23
3	Vitamin A (UG)	10
1.4	Vitamin E (MG)	0.32
0.13	riboflavin (MG)	0.1
1.2	niacin (MG)	1.5
0.86	pantothenic acid (MG)	0.25
0.21	Vitamin B6 (MG)	0.2
22	folate (UG)	34

0.942 | 0.942 | 3.18 Complete Comparison:
Lima Beans vs. Pecan

Dijon Mustard

Similarity: > 90%

Dijon mustard is high in many of the same nutrients as pecan, including dietary fiber, protein, calcium and iron. Moreover, dijon mustard contains more Vitamin C, Vitamin E, riboflavin, niacin and Vitamin B6 than pecan.

For 100 grams of pecan and dijon mustard:

Pecan (7/8 cup)		Dijon Mustard (50 tsps)
9.2	protein (G)	26
2.5	iron (MG)	9.2
9.6	dietary fiber (G)	12
70	calcium (MG)	266
410	potassium (MG)	738
0.66	thiamin (MG)	0.81

However, pecan does contain more than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

691	calories (KCAL)	508
4	sugar (G)	6.8
6.2	saturated fat (G)	2
1.1	Vitamin C (MG)	7.1
3	Vitamin A (UG)	2
1.4	Vitamin E (MG)	5.1
0.13	riboflavin (MG)	0.26
1.2	niacin (MG)	4.7
0.86	pantothenic acid (MG)	0.81
0.21	Vitamin B6 (MG)	0.4
22	folate (UG)	162

0.941 | 0.941 | 10.48 Complete Comparison:
Dijon Mustard vs. Pecan

Peas

Similarity: > 90%

Peas are also high in dietary fiber and potassium. Moreover, peas contains more Vitamin C, Vitamin A, niacin and folate than pecan.

For 100 grams of pecan and peas:

Pecan (7/8 cup)		Peas (3/4 cup)
9.2	protein (G)	5.4
2.5	iron (MG)	1.5
9.6	dietary fiber (G)	5.7
70	calcium (MG)	25
410	potassium (MG)	244
0.66	thiamin (MG)	0.27

A higher water content, peas is less nutritionally dense than pecan. Pecan does contain more protein, calcium and iron than peas by weight.

Here is a comparison of the rest of nutrients:

691	calories (KCAL)	81
4	sugar (G)	5.7
6.2	saturated fat (G)	0.07
1.1	Vitamin C (MG)	40
3	Vitamin A (UG)	38
1.4	Vitamin E (MG)	0.13
0.13	riboflavin (MG)	0.13
1.2	niacin (MG)	2.1
0.86	pantothenic acid (MG)	0.1
0.21	Vitamin B6 (MG)	0.17
22	folate (UG)	65

0.939 | 0.939 | 3.03 Complete Comparison:
Peas vs. Pecan

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to pecan. Flaxseeds, oats, wheat germ, and walnut are all high in protein, iron, dietary fiber, calcium, potassium and or thiamin.

Flaxseeds

Similarity: > 95%

Flaxseeds are high in many of the same nutrients as pecan, including dietary fiber, protein, calcium and iron. Also, flaxseeds contains more niacin, Vitamin B6 and folate than pecan.

For 100 grams of pecan and flaxseeds:

Pecan (7/8 cup)		Flaxseeds (10 tbsps)
9.2	protein (G)	18
2.5	iron (MG)	5.7
9.6	dietary fiber (G)	27
70	calcium (MG)	255
410	potassium (MG)	813
0.66	thiamin (MG)	1.6

However, pecan does contain more than flaxseeds by weight.

Here is a comparison of the rest of nutrients:

691	calories (KCAL)	534
4	sugar (G)	1.6
6.2	saturated fat (G)	3.7
1.1	Vitamin C (MG)	0.6
3	Vitamin A (UG)	0
1.4	Vitamin E (MG)	0.31
0.13	riboflavin (MG)	0.16
1.2	niacin (MG)	3.1
0.86	pantothenic acid (MG)	0.99
0.21	Vitamin B6 (MG)	0.47
22	folate (UG)	87

0.978 | 0.978 | 9.48 Complete Comparison:
Flaxseeds vs. Pecan

Oats

Similarity: > 95%

Oats are high in many of the same nutrients as pecan, including dietary fiber, protein, calcium and iron. Also, oats contains more pantothenic acid and folate than pecan.

For 100 grams of pecan and oats:

Pecan (7/8 cup)		Oats (5/8 cup)
9.2	protein (G)	17
2.5	iron (MG)	4.7
9.6	dietary fiber (G)	11
70	calcium (MG)	54
410	potassium (MG)	429
0.66	thiamin (MG)	0.76

However, pecan does contain more Vitamin C, Vitamin E and Vitamin B6 than oats by weight.

Here is a comparison of the rest of nutrients:

691	calories (KCAL)	389
4	sugar (G)	0
6.2	saturated fat (G)	1.2
1.1	Vitamin C (MG)	0
3	Vitamin A (UG)	0
1.4	Vitamin E (MG)	0
0.13	riboflavin (MG)	0.14
1.2	niacin (MG)	0.96
0.86	pantothenic acid (MG)	1.3
0.21	Vitamin B6 (MG)	0.12
22	folate (UG)	56

0.968 | 0.968 | 6.04 Complete Comparison:
Oats vs. Pecan

Wheat Germ

Similarity: > 95%

Wheat germ is high in many of the same nutrients as pecan, including dietary fiber, protein, iron and potassium. Moreover, wheat germ contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate than pecan.

For 100 grams of pecan and wheat germ:

Pecan (7/8 cup)		Wheat Germ (7/8 cup)
9.2	protein (G)	23
2.5	iron (MG)	6.3
9.6	dietary fiber (G)	13
70	calcium (MG)	39
410	potassium (MG)	892
0.66	thiamin (MG)	1.9

However, pecan does contain more Vitamin C, Vitamin E and calcium than wheat germ by weight.

Here is a comparison of the rest of nutrients:

691	calories (KCAL)	360
4	sugar (G)	0
6.2	saturated fat (G)	1.7
1.1	Vitamin C (MG)	0
3	Vitamin A (UG)	0
1.4	Vitamin E (MG)	0
0.13	riboflavin (MG)	0.5
1.2	niacin (MG)	6.8
0.86	pantothenic acid (MG)	2.3
0.21	Vitamin B6 (MG)	1.3
22	folate (UG)	281

0.95 | 0.95 | 11.17 Complete Comparison:
Wheat Germ vs. Pecan

Similarity: > 90%

is high in many of the same nutrients as pecan, including dietary fiber, protein, iron and potassium. Also, contains more riboflavin, niacin and Vitamin B6 than pecan.

For 100 grams of pecan and :

Pecan (7/8 cup)		(5/8 cup)
9.2	protein (G)	9.4
2.5	iron (MG)	2.7
9.6	dietary fiber (G)	7.3
70	calcium (MG)	7
410	potassium (MG)	287
0.66	thiamin (MG)	0.39

A higher water content, is less nutritionally dense than pecan. Pecan does contain more Vitamin C, calcium and pantothenic acid than by weight.

Here is a comparison of the rest of nutrients:

691	calories (KCAL)	365
4	sugar (G)	0.64
6.2	saturated fat (G)	0.67
1.1	Vitamin C (MG)	0
3	Vitamin A (UG)	11
1.4	Vitamin E (MG)	0.49
0.13	riboflavin (MG)	0.2
1.2	niacin (MG)	3.6
0.86	pantothenic acid (MG)	0.42
0.21	Vitamin B6 (MG)	0.62
22	folate (UG)	19

0.925 | 0.925 | 0 Complete Comparison:
vs. Pecan

Walnut

Similarity: > 90%

Walnut is high in many of the same nutrients as pecan, including dietary fiber, protein, saturated fat and calcium. Also, walnut contains more Vitamin B6 and folate than pecan.

For 100 grams of pecan and walnut:

Pecan (7/8 cup)		Walnut (7/8 cup)
9.2	protein (G)	15
2.5	iron (MG)	2.9
9.6	dietary fiber (G)	6.7
70	calcium (MG)	98
410	potassium (MG)	441
0.66	thiamin (MG)	0.34

However, pecan does contain more thiamin than walnut by weight.

Here is a comparison of the rest of nutrients:

691	calories (KCAL)	654
4	sugar (G)	2.6
6.2	saturated fat (G)	6.1
1.1	Vitamin C (MG)	1.3
3	Vitamin A (UG)	1
1.4	Vitamin E (MG)	0.7
0.13	riboflavin (MG)	0.15
1.2	niacin (MG)	1.1
0.86	pantothenic acid (MG)	0.57
0.21	Vitamin B6 (MG)	0.54
22	folate (UG)	98

0.92 | 0.92 | 6.28 Complete Comparison:
Walnut vs. Pecan

Cornmeal

Similarity: > 90%

Cornmeal is high in many of the same nutrients as pecan, including dietary fiber, protein, iron and potassium. Also, cornmeal contains more niacin and Vitamin B6 than pecan.

For 100 grams of pecan and cornmeal:

Pecan (7/8 cup)		Cornmeal (7/8 cup)
9.2	protein (G)	9.9
2.5	iron (MG)	3
9.6	dietary fiber (G)	9.4
70	calcium (MG)	6
410	potassium (MG)	322
0.66	thiamin (MG)	0.3

However, pecan does contain more Vitamin C, calcium and thiamin than cornmeal by weight.

Here is a comparison of the rest of nutrients:

691	calories (KCAL)	384
4	sugar (G)	1.6
6.2	saturated fat (G)	1
1.1	Vitamin C (MG)	0
3	Vitamin A (UG)	0
1.4	Vitamin E (MG)	0.37
0.13	riboflavin (MG)	0.09
1.2	niacin (MG)	2.5
0.86	pantothenic acid (MG)	0.6
0.21	Vitamin B6 (MG)	0.59
22	folate (UG)	34

0.917 | 0.917 | 4.2 Complete Comparison:
Cornmeal vs. Pecan

Pistachio

Similarity: > 90%

Pistachio is high in many of the same nutrients as pecan, including dietary fiber, protein, saturated fat and calcium. Also, pistachio contains more riboflavin and Vitamin B6 than pecan.

For 100 grams of pecan and pistachio:

Pecan (7/8 cup)		Pistachio (7/8 cup)
9.2	protein (G)	21
2.5	iron (MG)	4
9.6	dietary fiber (G)	10
70	calcium (MG)	107
410	potassium (MG)	1007
0.66	thiamin (MG)	0.7

However, pecan

Here is a comparison of the rest of nutrients:

691	calories (KCAL)	572
4	sugar (G)	7.7
6.2	saturated fat (G)	5.6
1.1	Vitamin C (MG)	3
3	Vitamin A (UG)	13
1.4	Vitamin E (MG)	2.2
0.13	riboflavin (MG)	0.23
1.2	niacin (MG)	1.4
0.86	pantothenic acid (MG)	0.51
0.21	Vitamin B6 (MG)	1.1
22	folate (UG)	51

0.917 | 0.917 | 7.29 Complete Comparison:
Pistachio vs. Pecan

Quinoa

Similarity: > 90%

Quinoa is also high in dietary fiber and contains some of the same nutrients.

For 100 grams of pecan and quinoa:

Pecan (7/8 cup)		Quinoa (1/2 cup)
9.2	protein (G)	4.4
2.5	iron (MG)	1.5
9.6	dietary fiber (G)	2.8
70	calcium (MG)	17
410	potassium (MG)	172
0.66	thiamin (MG)	0.11

A higher water content, quinoa is less nutritionally dense than pecan. Pecan does contain more protein, Vitamin C, calcium and iron than quinoa by weight.

Here is a comparison of the rest of nutrients:

691	calories (KCAL)	120
4	sugar (G)	0.87
6.2	saturated fat (G)	0.23
1.1	Vitamin C (MG)	0
3	Vitamin A (UG)	0
1.4	Vitamin E (MG)	0.63
0.13	riboflavin (MG)	0.11
1.2	niacin (MG)	0.41
0.86	pantothenic acid (MG)	0
0.21	Vitamin B6 (MG)	0.12
22	folate (UG)	42

0.916 | 0.916 | 1.98 Complete Comparison:
Quinoa vs. Pecan

Black Beans

Similarity: > 90%

Black beans are also high in dietary fiber and potassium. Also, black beans contains more folate than pecan.

For 100 grams of pecan and black beans:

Pecan (7/8 cup)		Black Beans (about 3/8 cup)
9.2	protein (G)	6
2.5	iron (MG)	1.9
9.6	dietary fiber (G)	6.9
70	calcium (MG)	35
410	potassium (MG)	308
0.66	thiamin (MG)	0.14

A higher water content, black beans is less nutritionally dense than pecan. Pecan does contain more protein, calcium and iron than black beans by weight.

Here is a comparison of the rest of nutrients:

691	calories (KCAL)	91
4	sugar (G)	0.23
6.2	saturated fat (G)	0.08
1.1	Vitamin C (MG)	2.7
3	Vitamin A (UG)	0
1.4	Vitamin E (MG)	0.62
0.13	riboflavin (MG)	0.12
1.2	niacin (MG)	0.62
0.86	pantothenic acid (MG)	0.18
0.21	Vitamin B6 (MG)	0.06
22	folate (UG)	61

0.913 | 0.913 | 1.89 Complete Comparison:
Black Beans vs. Pecan

Granola

Similarity: > 90%

Granola is high in many of the same nutrients as pecan, including dietary fiber, protein, calcium and iron. Moreover, granola contains more Vitamin E, riboflavin, niacin and Vitamin B6 than pecan.

For 100 grams of pecan and granola:

Pecan (7/8 cup)		Granola (7/8 cup)
9.2	protein (G)	14
2.5	iron (MG)	4
9.6	dietary fiber (G)	8.9
70	calcium (MG)	76
410	potassium (MG)	539
0.66	thiamin (MG)	0.55

However, pecan does contain more than granola by weight.

Here is a comparison of the rest of nutrients:

691	calories (KCAL)	489
4	sugar (G)	20
6.2	saturated fat (G)	4
0	trans fat (G)	0.02
1.1	Vitamin C (MG)	1.2
3	Vitamin A (UG)	1
1.4	Vitamin E (MG)	11
0.13	riboflavin (MG)	0.35
1.2	niacin (MG)	2.7
0.86	pantothenic acid (MG)	0.75
0.21	Vitamin B6 (MG)	0.37
22	folate (UG)	84

0.911 | 0.911 | 7.62 Complete Comparison:
Granola vs. Pecan

Cashews

Similarity: > 90%

Cashews are high in many of the same nutrients as pecan, including dietary fiber, protein, saturated fat and iron. Also, cashews contains more Vitamin B6 than pecan.

For 100 grams of pecan and cashews:

Pecan (7/8 cup)		Cashews (3.5 ounces)
9.2	protein (G)	18
2.5	iron (MG)	6.7
9.6	dietary fiber (G)	3.3
70	calcium (MG)	37
410	potassium (MG)	660
0.66	thiamin (MG)	0.42

However, pecan does contain more calcium and riboflavin than cashews by weight.

Here is a comparison of the rest of nutrients:

691	calories (KCAL)	553
4	sugar (G)	5.9
6.2	saturated fat (G)	7.8
1.1	Vitamin C (MG)	0.5
3	Vitamin A (UG)	0
1.4	Vitamin E (MG)	0.9
0.13	riboflavin (MG)	0.06
1.2	niacin (MG)	1.1
0.86	pantothenic acid (MG)	0.86
0.21	Vitamin B6 (MG)	0.42
22	folate (UG)	25

0.905 | 0.905 | 7.58 Complete Comparison:
Cashews vs. Pecan

Brazil Nut

Similarity: > 90%

Brazil nut is high in many of the same nutrients as pecan, including dietary fiber, protein, saturated fat and calcium. Also, brazil nut contains more Vitamin E and folate than pecan.

For 100 grams of pecan and brazil nut:

Pecan (7/8 cup)		Brazil Nut (3/4 cup)
9.2	protein (G)	14
2.5	iron (MG)	2.4
9.6	dietary fiber (G)	7.5
70	calcium (MG)	160
410	potassium (MG)	659
0.66	thiamin (MG)	0.62

However, pecan does contain more riboflavin, niacin, pantothenic acid and Vitamin B6 than brazil nut by weight.

Here is a comparison of the rest of nutrients:

691	calories (KCAL)	659
4	sugar (G)	2.3
6.2	saturated fat (G)	16
1.1	Vitamin C (MG)	0.7
3	Vitamin A (UG)	0
1.4	Vitamin E (MG)	5.7
0.13	riboflavin (MG)	0.04
1.2	niacin (MG)	0.3
0.86	pantothenic acid (MG)	0.18
0.21	Vitamin B6 (MG)	0.1
22	folate (UG)	22

0.905 | 0.905 | 7.9 Complete Comparison:
Brazil Nut vs. Pecan

Hemp Seeds

Similarity: > 90%

Hemp seeds are high in many of the same nutrients as pecan, including dietary fiber, protein, calcium and iron. Moreover, hemp seeds contains more riboflavin, niacin, Vitamin B6 and folate than pecan.

For 100 grams of pecan and hemp seeds:

Pecan (7/8 cup)		Hemp Seeds (10 tbsps)
9.2	protein (G)	32
2.5	iron (MG)	8
9.6	dietary fiber (G)	4
70	calcium (MG)	70
410	potassium (MG)	1200
0.66	thiamin (MG)	1.3

However, pecan does contain more pantothenic acid than hemp seeds by weight.

Here is a comparison of the rest of nutrients:

691	calories (KCAL)	553
4	sugar (G)	1.5
6.2	saturated fat (G)	4.6
1.1	Vitamin C (MG)	0.5
3	Vitamin A (UG)	1
1.4	Vitamin E (MG)	0.8
0.13	riboflavin (MG)	0.29
1.2	niacin (MG)	9.2
0.86	pantothenic acid (MG)	0
0.21	Vitamin B6 (MG)	0.6
22	folate (UG)	110

0.902 | 0.902 | 9.61 Complete Comparison:
Hemp Seeds vs. Pecan

Soy Flour

Similarity: > 90%

Soy flour is high in many of the same nutrients as pecan, including dietary fiber, protein, calcium and iron. Moreover, soy flour contains more riboflavin, niacin, pantothenic acid and Vitamin B6 than pecan.

For 100 grams of pecan and soy flour:

Pecan (7/8 cup)		Soy Flour (1.25 cup)
9.2	protein (G)	50
2.5	iron (MG)	8.2
9.6	dietary fiber (G)	16
70	calcium (MG)	285
410	potassium (MG)	2090
0.66	thiamin (MG)	1.1

However, pecan does contain more Vitamin C than soy flour by weight.

Here is a comparison of the rest of nutrients:

691	calories (KCAL)	372
4	sugar (G)	9.3
6.2	saturated fat (G)	1.3
1.1	Vitamin C (MG)	0
3	Vitamin A (UG)	2
1.4	Vitamin E (MG)	0.55
0.13	riboflavin (MG)	0.28
1.2	niacin (MG)	3
0.86	pantothenic acid (MG)	1.6
0.21	Vitamin B6 (MG)	1.1
22	folate (UG)	289

0.902 | 0.902 | 11.51 Complete Comparison:
Soy Flour vs. Pecan

baked goods

English Muffin

Similarity: > 90%

English muffin is high in many of the same nutrients as pecan, including dietary fiber, protein, calcium and iron. Also, english muffin contains more riboflavin, niacin and folate than pecan.

For 100 grams of pecan and english muffin:

Pecan (7/8 cup)		English Muffin (3.5 ounces)
9.2	protein (G)	8.7
2.5	iron (MG)	2.9
9.6	dietary fiber (G)	4.6
70	calcium (MG)	178
410	potassium (MG)	186
0.66	thiamin (MG)	0.43

However, pecan does contain more Vitamin C, potassium, pantothenic acid and Vitamin B6 than english muffin by weight.

Here is a comparison of the rest of nutrients:

691	calories (KCAL)	223
4	sugar (G)	1.6
6.2	saturated fat (G)	0.29
1.1	Vitamin C (MG)	0
3	Vitamin A (UG)	0
1.4	Vitamin E (MG)	0.45
0.13	riboflavin (MG)	0.29
1.2	niacin (MG)	3.4
0.86	pantothenic acid (MG)	0.44
0.21	Vitamin B6 (MG)	0.09
22	folate (UG)	64

0.915 | 0.915 | 3.84 Complete Comparison:
English Muffin vs. Pecan

Whole Wheat Bread

Similarity: > 90%

Whole wheat bread is high in many of the same nutrients as pecan, including dietary fiber, protein, calcium and iron. Also, whole wheat bread contains more niacin and folate than pecan.

For 100 grams of pecan and whole wheat bread:

Pecan (7/8 cup)		Whole Wheat Bread (3.5 ounces)
9.2	protein (G)	13
2.5	iron (MG)	2.5
9.6	dietary fiber (G)	7.4
70	calcium (MG)	103
410	potassium (MG)	230
0.66	thiamin (MG)	0.28

However, pecan does contain more thiamin and pantothenic acid than whole wheat bread by weight.

Here is a comparison of the rest of nutrients:

691	calories (KCAL)	265
4	sugar (G)	6.4
6.2	saturated fat (G)	0.87
1.1	Vitamin C (MG)	0.1
3	Vitamin A (UG)	0
1.4	Vitamin E (MG)	0.37
0.13	riboflavin (MG)	0.13
1.2	niacin (MG)	4
0.86	pantothenic acid (MG)	0.34
0.21	Vitamin B6 (MG)	0.26
22	folate (UG)	75

0.903 | 0.903 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Pecan

Other Nutritional Substitutes

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