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Pecans vs Pili Nuts: What’s The Difference?

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

Written by Esther Bumpus, Health Writer. Updated on January 2, 2023.

Pecans and pili nuts 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 pecans and pili nuts and compare their similarities and differences.

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

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.

Pili Nuts

Pili nuts (Canarium ovatum) are a type of nut that is native to the tropical rainforests of Southeast Asia and is now grown in other parts of the world.

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

Pili nuts 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 pili nuts 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.

Pili nuts are not as widely available as other types of nuts and may be harder to find at grocery stores.

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

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

Pili Nuts are an excellent source of Vitamin B1 (Thiamine).

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

Pecans vs Pili Nuts Nutrition

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

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

PecansPili Nuts
Energy691 kcal719 kcal
Carbs13.9 g3.98 g
Protein9.17 g10.8 g
Fat72 g79.55 g
Saturated Fat6.18 g31.184 g

Pecans vs Pili Nuts Calories

Nuts and seeds are generally high in calories; the same goes for pecans and pili nuts, 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 pecans vs pili nuts for weight loss, pecans are slightly lower in calories, with 193 calories per serving, compared to 201 calories per serving of pili nuts.

However, both pecans and pili nuts 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.

Pecans vs Pili Nuts Protein

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

Pili Nuts offer around 13% more protein than pecans.

Pili Nuts have 10.8 grams of protein per 100 grams (or 3g per serving), while pecans have 9.2 grams of protein per 100 grams (or 2.6g per serving).

Pecans vs Pili Nuts 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 pecans and pili nuts.

The total amount of carbohydrates is around 71% higher in pecans than in pili nuts. They have 13.9 grams per 100 grams, compared to 4 grams in pili nuts.

There’s less sugar in pili nuts than in pecans, 100% precisely.

One handful of pili nuts (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 pecans and pili nuts.

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 pili nuts which offer 0 grams per portion.

Pecans vs Pili Nuts Fats

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

Total fat in pecans and pili nuts:

  • Pecans: 72 grams per 100 grams
  • Pili Nuts: 79.6 per 100 grams

Speaking of saturated fats, pecans are 80% lower in saturated fats.

Pecans and pili nuts contain 6.2 grams and 31.2 grams of saturated fat per 100 grams, respectively.

Pecans vs Pili Nuts Vitamins Content

This section will discuss the vitamin content of pecans and pili nuts.

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

Pecans have a higher amount of vitamin B1 (Thiamine), and vitamin B9 (Folate).

However, pili nuts have a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.

Pecans and pili nuts contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

PecansPili Nuts
Vitamin A56 IU41 IU
Vitamin C1.1 mg0.6 mg
Vitamin D00
Vitamin B1 (Thiamine)0.66 mg0.913 mg
Vitamin B2 (Riboflavin)0.13 mg0.093 mg
Vitamin B3 (Niacin)1.17 mg0.519 mg
Vitamin B5 (Pantothenic acid)0.863 mg0.479 mg
Vitamin B6 (Pyroxidine)0.21 mg0.115 mg
Vitamin B9 (Folate)22 µg60 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.4 mg0
Vitamin K3.5 µg0

Pecans vs Pili Nuts 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 pecans and pili nuts comparison focuses on their mineral content.

Pecans are a better source of calcium, iron, magnesium, phosphorus, potassium, and sodium than pili nuts.

On the other hand, pili nuts have a higher amount of copper, fluoride, manganese, selenium, and zinc.

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

PecansPili Nuts
Calcium70 mg145 mg
Copper1.2 mg0.958 mg
Fluoride10 µg0
Iron2.53 mg3.53 mg
Magnesium121 mg302 mg
Manganese4.5 mg2.313 mg
Phosphorus277 mg575 mg
Potassium410 mg507 mg
Selenium3.8 µg0
Sodium03 mg
Zinc4.53 mg2.97 mg

The Final Word

Pecans and pili nuts 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 pecans and pili nuts 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.

Sources

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