Hazelnuts vs Pecans: How Do They Compare?

Hazelnuts 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 hazelnuts 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.

Hazelnuts

Hazelnuts (Corylus spp.) are a type of nut that is native to the temperate regions of the Northern Hemisphere.

These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.

Hazelnuts 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.

There are many ways to incorporate hazelnuts 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.

Hazelnuts are also available in a variety of forms, including whole, chopped, and ground into flour.

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

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

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

Hazelnuts are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E.

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin K and some Vitamin C, and Vitamin B2 (Riboflavin).

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.

Hazelnuts 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 hazelnuts vs pecans.

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

Hazelnuts vs Pecans Calories

Nuts and seeds are generally high in calories; the same goes for hazelnuts 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 hazelnuts vs pecans for weight loss, hazelnuts are slightly lower in calories, with 176 calories per serving, compared to 193 calories per serving of pecans.

However, both hazelnuts 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.

Hazelnuts vs Pecans Protein

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

Hazelnuts offer around 38% more protein than pecans.

Hazelnuts have 15 grams of protein per 100 grams (or 4.2g per serving), while pecans have 9.2 grams of protein per 100 grams (or 2.6g per serving).

Hazelnuts 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 hazelnuts and pecans.

The total amount of carbohydrates is around 17% higher in hazelnuts than in pecans. They have 16.7 grams per 100 grams, compared to 13.9 grams in pecans.

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

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

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

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

Hazelnuts and pecans contain the same amount of fiber, 2.7 grams per portion.

Hazelnuts vs Pecans Fats

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

Total fat in hazelnuts and pecans:

• Hazelnuts: 60.8 grams per 100 grams
• Pecans: 72 per 100 grams

Speaking of saturated fats, hazelnuts are 27% lower in saturated fats.

Hazelnuts and pecans contain 4.5 grams and 6.2 grams of saturated fat per 100 grams, respectively.

Hazelnuts vs Pecans Vitamins Content

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

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

Hazelnuts have a higher amount of vitamin A, vitamin B1 (Thiamine), and vitamin B2 (Riboflavin).

However, pecans have a higher amount of vitamin C, vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

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

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

Hazelnuts 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 hazelnuts and pecans comparison focuses on their mineral content.

Hazelnuts are a better source of fluoride, selenium, and zinc than pecans.

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

Hazelnuts and pecans contain the same amount of sodium.

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

The Final Word

Hazelnuts 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 hazelnuts 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.