Almonds vs Pecans: How Do They Compare?

This article explains the key similarities and differences between almonds and pecans, foods from the nuts and seeds group. Read on to learn more about the almonds vs pecans comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on January 3, 2023.

Almonds and pecans belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on almonds and pecans and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.


Almonds (Prunus dulcis) are the seeds of the almond tree and have been enjoyed as food for thousands of years.

Almonds have a sweet and nutty flavor and are often eaten as a snack on their own or used in a variety of sweet and savory dishes.

They can be roasted, blanched, or ground into flour and are a common ingredient in many types of baked goods, including cookies, cakes, and bread.

In addition to their tasty flavor, almonds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

Almonds are widely available and can be found in many forms, including whole, sliced, slivered, and ground. They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Almonds are also available in a variety of flavors, including plain, honey-roasted, and chocolate-covered.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, almonds are a great choice. They are delicious and nutritious and can be easily incorporated into the diet.

Almonds are an excellent source of Vitamin B2 (Riboflavin), and Vitamin E.

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).


Pecans (Carya illinoinensis) are a type of nut that is native to the United States and are now grown in many parts of the world.

These nuts have a sweet and slightly buttery flavor and are often used in sweet and savory dishes.

Pecans are a good source of nutrients, including protein, fiber, and vitamins and minerals. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate pecans into your diet.

They can be eaten raw or roasted and are often used in baking or as a topping for salads and other dishes.

Pecans are also available in various forms, including whole, chopped, and ground into flour.

Pecans are widely available and can be found at most grocery stores. They are often sold roasted or raw and can be purchased with or without the shell.

It is vital to store pecans in the refrigerator or freezer to keep them fresh and prevent them from going rancid.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving pecans a try.

They are flavorful, versatile, and have a variety of health benefits.

Pecans are an excellent source of Vitamin B1 (Thiamine).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B3 (Niacin), Vitamin B9 (Folate), and Vitamin E.

Almonds vs Pecans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing almonds vs pecans.

This comparison will start by comparing the caloric value of almonds and pecans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

Energy579 kcal691 kcal
Carbs21.6 g13.9 g
Sugar4.35 g3.97 g
Fiber12.5 g9.6 g
Protein21.2 g9.17 g
Fat49.9 g72 g
Saturated Fat3.8 g6.18 g

Almonds vs Pecans Calories

Nuts and seeds are generally high in calories; the same goes for almonds and pecans, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing almonds vs pecans for weight loss, almonds are slightly lower in calories, with 162 calories per serving, compared to 193 calories per serving of pecans.

However, both almonds and pecans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Almonds vs Pecans Protein

Nuts and seeds, including almonds and pecans, are an important source of plant-based protein.

Almonds offer around 56% more protein than pecans.

Almonds have 21.2 grams of protein per 100 grams (or 5.9g per serving), while pecans have 9.2 grams of protein per 100 grams (or 2.6g per serving).

Almonds vs Pecans Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in almonds and pecans.

The total amount of carbohydrates is around 36% higher in almonds than in pecans. They have 21.6 grams per 100 grams, compared to 13.9 grams in pecans.

There’s less sugar in pecans than in almonds, 8% precisely.

One handful of pecans (28 grams) contains 1.1 grams of sugar, while the same amount of almonds contains 1.2 grams.

Lastly, let’s take a look at the dietary fiber in almonds and pecans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3.5 grams of fiber per portion, almonds are a better source of fiber than pecans which offer 2.7 grams per portion.

Almonds vs Pecans Fats

Like the other nuts and seeds, fats in almonds and pecans are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in almonds and pecans:

  • Almonds: 49.9 grams per 100 grams
  • Pecans: 72 per 100 grams

Speaking of saturated fats, almonds are 39% lower in saturated fats.

Almonds and pecans contain 3.8 grams and 6.2 grams of saturated fat per 100 grams, respectively.

Almonds vs Pecans Vitamins Content

This section will discuss the vitamin content of almonds and pecans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Almonds have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin K.

However, pecans have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B9 (Folate), and vitamin E.

Almonds and pecans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins almonds and pecans contain side by side, so you can easily compare them.

Vitamin A2 IU56 IU
Vitamin C01.1 mg
Vitamin D00
Vitamin B1 (Thiamine)0.205 mg0.66 mg
Vitamin B2 (Riboflavin)1.14 mg0.13 mg
Vitamin B3 (Niacin)3.62 mg1.17 mg
Vitamin B5 (Pantothenic acid)0.471 mg0.863 mg
Vitamin B6 (Pyroxidine)0.137 mg0.21 mg
Vitamin B9 (Folate)44 µg22 µg
Vitamin B12 (Cobalamin)00
Vitamin E25.6 mg1.4 mg
Vitamin K03.5 µg

Almonds vs Pecans Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the almonds and pecans comparison focuses on their mineral content.

Almonds are a better source of copper, fluoride, manganese, and zinc than pecans.

On the other hand, pecans have a higher amount of calcium, iron, magnesium, phosphorus, potassium, selenium, and sodium.

Check out the table below to learn how almonds and pecans compare when it comes to mineral contents.

Calcium269 mg70 mg
Copper1.03 mg1.2 mg
Fluoride010 µg
Iron3.71 mg2.53 mg
Magnesium270 mg121 mg
Manganese2.18 mg4.5 mg
Phosphorus481 mg277 mg
Potassium733 mg410 mg
Selenium4.1 µg3.8 µg
Sodium1 mg0
Zinc3.12 mg4.53 mg

The Final Word

Almonds and pecans are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both almonds and pecans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.


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