Pecans vs Walnuts: How To Choose?

Pecans and walnuts 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 walnuts 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.

Walnuts

Walnuts (Juglans regia) are a type of nut that is native to the temperate regions of the Northern Hemisphere.

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

Walnuts 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 walnuts 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.

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

Walnuts 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.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving walnuts a try. They are flavorful, versatile, and have a variety of health benefits.

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

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

Pecans vs Walnuts 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 walnuts.

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

Pecans vs Walnuts Calories

Nuts and seeds are generally high in calories; the same goes for pecans and walnuts, 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 walnuts vs pecans for weight loss, walnuts are slightly lower in calories, with 183 calories per serving, compared to 193 calories per serving of pecans.

However, both pecans and walnuts 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 Walnuts Protein

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

Walnuts offer around 40% more protein than pecans.

Walnuts have 15.2 grams of protein per 100 grams (or 4.3g per serving), while pecans have 9.2 grams of protein per 100 grams (or 2.6g per serving).

Pecans vs Walnuts 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 walnuts.

The total amount of carbohydrates is around 1% higher in pecans than in walnuts. They have 13.9 grams per 100 grams, compared to 13.7 grams in walnuts.

There’s less sugar in walnuts than in pecans, 36% precisely.

One handful of walnuts (28 grams) contains 0.7 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 walnuts.

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 walnuts which offer 1.9 grams per portion.

Pecans vs Walnuts Fats

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

Total fat in pecans and walnuts:

• Pecans: 72 grams per 100 grams
• Walnuts: 65.2 per 100 grams

Speaking of saturated fats, walnuts are 2% lower in saturated fats.

Walnuts and pecans contain 6.1 grams and 6.2 grams of saturated fat per 100 grams, respectively.

Pecans vs Walnuts Vitamins Content

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

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 C, vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, walnuts have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin E, and vitamin K.

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

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

Pecans vs Walnuts 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 walnuts comparison focuses on their mineral content.

Pecans are a better source of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and sodium than walnuts.

On the other hand, walnuts have a higher amount of fluoride, manganese, and zinc.

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

The Final Word

Pecans and walnuts 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 walnuts 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.