Chestnuts vs Pecans: How Do They Compare?

Chestnuts 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 chestnuts 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.
Chestnuts
Chestnuts (Castanea spp.) are a nut native to the temperate regions of the Northern Hemisphere.
These nuts have a sweet and slightly starchy flavor and are often used in sweet and savory dishes.
Chestnuts are a good source of nutrients, including protein, fiber, vitamins, and minerals.
They are lower in fat and calories compared to many other nuts and are a good source of complex carbohydrates, making them a good choice for those watching their carbohydrate intake.
There are many ways to incorporate chestnuts into your diet. They can be eaten raw or roasted and are often peeled and cooked before use.
Chestnuts are often used in sweet dishes, such as chestnut puree or chestnut flour, and used to make chestnut bread or pastries.
They can also be used in savory dishes, such as chestnut stuffing or soup.
Chestnuts are available fresh or canned and are often sold peeled or unpeeled. It is important to store chestnuts in the refrigerator or freezer to keep them fresh, as they can become rancid quickly.
If you’re looking for a tasty and nutritious nut to add to your diet, consider giving chestnuts a try.
They are versatile, flavorful, and can be easily incorporated into various dishes.
Chestnuts are an excellent source of Vitamin C.
They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin A, and Vitamin B3 (Niacin).
Pecans
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.
Chestnuts 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 chestnuts vs pecans.
This comparison will start by comparing the caloric value of chestnuts and pecans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
Chestnuts | Pecans | |
---|---|---|
Energy | 224 kcal | 691 kcal |
Carbs | 49.1 g | 13.9 g |
Sugar | 3.97 g | |
Fiber | 9.6 g | |
Protein | 4.2 g | 9.17 g |
Fat | 1.11 g | 72 g |
Saturated Fat | 0.164 g | 6.18 g |
Chestnuts vs Pecans Calories
Nuts and seeds are generally high in calories; the same goes for chestnuts 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 chestnuts vs pecans for weight loss, chestnuts are slightly lower in calories, with 63 calories per serving, compared to 193 calories per serving of pecans.
However, both chestnuts 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.
Chestnuts vs Pecans Protein
Nuts and seeds, including chestnuts and pecans, are an important source of plant-based protein.
Pecans offer around 54% more protein than chestnuts.
Pecans have 9.2 grams of protein per 100 grams (or 2.6g per serving), while chestnuts have 4.2 grams of protein per 100 grams (or 1.2g per serving).
Chestnuts 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 chestnuts and pecans.
The total amount of carbohydrates is around 72% higher in chestnuts than in pecans. They have 49.1 grams per 100 grams, compared to 13.9 grams in pecans.
There’s less sugar in chestnuts than in pecans, 100% precisely.
One handful of chestnuts (28 grams) contains 0 grams of sugar, while the same amount of pecans contains 1.1 grams.
Lastly, let’s take a look at the dietary fiber in chestnuts and pecans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 2.7 grams of fiber per portion, pecans are a better source of fiber than chestnuts which offer 0 grams per portion.
Chestnuts vs Pecans Fats
Like the other nuts and seeds, fats in chestnuts and pecans are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in chestnuts and pecans:
- Chestnuts: 1.1 grams per 100 grams
- Pecans: 72 per 100 grams
Speaking of saturated fats, chestnuts are 97% lower in saturated fats.
Chestnuts and pecans contain 0.2 grams and 6.2 grams of saturated fat per 100 grams, respectively.
Chestnuts vs Pecans Vitamins Content
This section will discuss the vitamin content of chestnuts and pecans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Chestnuts have a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin E, and vitamin K.
However, pecans have a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
Chestnuts and pecans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins chestnuts and pecans contain side by side, so you can easily compare them.
Chestnuts | Pecans | |
---|---|---|
Vitamin A | 202 IU | 56 IU |
Vitamin C | 36 mg | 1.1 mg |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.16 mg | 0.66 mg |
Vitamin B2 (Riboflavin) | 0.18 mg | 0.13 mg |
Vitamin B3 (Niacin) | 0.8 mg | 1.17 mg |
Vitamin B5 (Pantothenic acid) | 0.555 mg | 0.863 mg |
Vitamin B6 (Pyroxidine) | 0.41 mg | 0.21 mg |
Vitamin B9 (Folate) | 68 µg | 22 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0 | 1.4 mg |
Vitamin K | 0 | 3.5 µg |
Chestnuts 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 chestnuts and pecans comparison focuses on their mineral content.
Chestnuts are a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, selenium, and zinc than pecans.
On the other hand, pecans have a higher amount of potassium, and sodium.
Check out the table below to learn how chestnuts and pecans compare when it comes to mineral contents.
Chestnuts | Pecans | |
---|---|---|
Calcium | 18 mg | 70 mg |
Copper | 0.363 mg | 1.2 mg |
Fluoride | 0 | 10 µg |
Iron | 1.41 mg | 2.53 mg |
Magnesium | 84 mg | 121 mg |
Manganese | 1.6 mg | 4.5 mg |
Phosphorus | 96 mg | 277 mg |
Potassium | 447 mg | 410 mg |
Selenium | 0 | 3.8 µg |
Sodium | 3 mg | 0 |
Zinc | 0.87 mg | 4.53 mg |
The Final Word
Chestnuts 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 chestnuts 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.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
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Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
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Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
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Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf
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