Healthy Foods

Healthy Nuts: Pecans vs Walnuts

For their role in heart and cardiovascular health, walnuts have received a great deal of attention in recent years. However, they aren’t the only healthy nut option around. When it comes to nutrition, pecans can go toe-to-toe with walnuts in the way they protect the heart and mind, support weight loss, and promote weight management. In fact, pecans may even have the edge over walnuts as the healthier nut...

Pecans vs Walnut Breakdown

In one corner, we have pecans. In every ounce, or about 19 pecan halves, you consume just under 200 calories. That same ounce delivers nearly 27% of your recommended daily intake of heart healthy mono- and polyunsaturated fats. A single ounce serving of pecans is low in carbs weighing in at 3.93g, or about 1% your daily value. One ounce does, however, provide 5% of your daily protein recommendation. Plus, pecans are also loaded with vitamins A, B, and E, potassium, magnesium, immune-boosting zinc, and powerful antioxidants.

In the other corner, we have walnuts. One ounce of walnuts has 185 calories, 24% of your unsaturated fats with heart-protecting omega-3 fatty acids, 3.89 carbs per ounce, and a whopping 9% of your daily protein. Like pecans, walnuts feature vitamins A, E, and B vitamins like folate. They’re also mineral rich with important antioxidants.

Nutritional Facts: Head to Head

How do pecans and walnuts stack up head-to-head? Walnuts get a lot of press, but I think you’ll see nutrient for nutrient, pecans have the edge. Here’s a table to help you decide for yourself.

Nutrient	Walnuts (14 halves)	Pecans (19 halves)
Water	1.15g	1g
Calories	185kcal	196kcal
Protein	4.32g	2.6g
Total Fat	18.49g	20.4g
Carbohydrates	3.89g	3.93g
Fiber	1.9g	2.7g
Sugars	0.74g	1.13g
Minerals
Calcium, Ca	28mg	20mg
Iron, Fe	0.82mg	0.72mg
Magnesium, Mg	45mg	34mg
Phosphorus, P	98mg	79mg
Potassium, K	125mg	116mg
Sodium, Na	1mg	0mg
Zinc, Zn	0.88mg	1.28mg
Vitamins
Vitamin C, total ascorbic acid	0.4mg	0.3mg
Thiamin	0.097mg	0.187mg
Riboflavin	0.043mg	0.037mg
Niacin	0.319mg	0.331mg
Vitamin B-6	0.152mg	0.06mg
Folate, DFE	28µg	6µg
Vitamin B12	0µg	0µg
Vitamin A, RAE	0µg	1µg
Vitamin A, IU	6IU	16IU
Vitamin E	0.2mg	0.4mg
Vitamin D (D2 + D3)	0µg	0µg
Vitamin D	0IU	0IU
Vitamin K	0.8µg	1µg
Lipids
Fatty acids, total saturated	1.737g	1.752g
Fatty acids, total monounsaturated	2.533g	11.567g
Fatty acids, total polyunsaturated	13.374g	6.128g
Cholesterol	0mg	0mg
Caffeine	0mg	0mg

Health Benefits of Nuts

Raw walnuts, pecans, and even chestnuts deliver the highest value of antioxidants of the edible nuts. ^[1] With their vitamins and minerals, they make for a nutritious snack loaded with amazing benefits for your health. The Harvard Gazette reported men and women who ate these and other healthy nuts daily were 20% more likely to live longer and were more slender and trim than those who didn’t. ^[2] Here’s what they can do for you:

Protect your heart with omega-3s and polyunsaturated fats.
Improve blood flow.
Support weight loss and staying thin. ^[3]
Slow aging antioxidants like vitamin E prevent free radical damage.
Discourage inflammation.
According to some studies, nuts may slow the spread and maybe even the formation of breast cancer. ^[4]
Researchers at UC-Davis suggests the omega-3s in walnuts along with other of its nutrients may offer some protection against prostate cancer. ^[5]
Supply your brain with essential nutrients to stay sharp as you age.
Keep your bones strong.

One Final Thought

When it comes to pecans or walnuts, you can’t go wrong. They make healthy snacks (or pies!) and add flavor to any meal. They’re both loaded with vitamins, minerals, antioxidants, and essential fatty elements that nourish your body and support healthy weight as compared to processed foods. Lastly, vegetarians and vegans can get the protein they need by eating these healthy nuts daily.