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Pecans vs. Cashews — Health Impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on July 12, 2023
Medically reviewed by Astghik Baghinyan Article author photo Astghik Baghinyan
Pecan
vs
Cashew

Summary

Pecans contain more calories and fats than cashews, while cashews contain around 2 times more protein and carbs.

Cashews provide 2 times more Vitamin B6 and 10 times more Vitamin K. On the other hand, pecans contain approximately 2 times more vitamin B1, vitamin B2, and vitamin E. 

Compared to pecans, cashews have relatively higher amounts of minerals. Cashews provide 2 times more copper, magnesium, and phosphorus, as well as 3 times more iron. On the other hand, pecans provide 3 times more manganese.

Introduction

Indeed, it's truly amazing that you can enjoy your favorite snacks while also reaping their health benefits. Yes, I'm talking about nuts. According to research, eating nuts is good for your heart, brain, and overall health.

Here comes the question: which nut suits your needs, dietary requirements, and taste?

Today, we will discuss two delicious nuts: pecan and cashew, focusing on their nutritional values and health impact. Both nuts are irreplaceably used in culinary, particularly in baking and dishes.

What's the Actual Difference?

Varieties

The tropics, Central America, and the Caribbean islands are home to cashews. They are commonly used in Asian cuisines, particularly in India and China, and are often eaten roasted. The most popular cashew variety is the W-180, also known as the "King of Cashews," because they are larger and more expensive. W-210 nuts are commonly referred to as "jumbo" nuts.

The pecan tree is indigenous to South America and Mexico. Pecans have oval or elongated dark brown shells. There are over 500 different varieties of pecans, each with slightly different characteristics such as flavor, texture, size, color, shape, etc. Cape Fear, Desirable, Moreland, Stuart, and Natives are the most common types.

Taste and Culinary

The flavor of pecans is both dry and sweet. They are popular as raw ingredients in pastries, candies, salads, cookies, pasta, and other dishes. Furthermore, the nutshells can be utilized for smoking meats, ground up and incorporated into beauty products, and even used to make delicious ice cream.

Cashew milk is now widely used as an alternative to dairy milk, particularly among vegans and lactose-intolerant people. The flavor of cashews is rich and nutty. They are widely used to prepare salads, fresh yogurt, cookies, bread, and other foods worldwide.

Nutrition

In this section, we will be comparing the nutritional compositions of cashews and pecans, with a specific focus on macronutrients, vitamins, and minerals. 

Usually, the serving size for both cashews and pecans is one ounce or 28.35 grams

Please note that in this section, we will be referring to 100-gram servings of each to make the comparison easier. 

Macronutrients and Calories

The macronutrient composition of pecans and cashews is quite different. Although the predominant macronutrient found in both pecans and cashews is fat, pecans contain a significantly higher amount of it compared to cashews. 

Pecans consist of 72% fats, while cashews only contain 44%. Moreover, cashews have a higher protein and carb content than pecans. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
1
:
4
Cashew
Contains more Fats +64.1%
Contains more Protein +98.7%
Contains more Carbs +117.8%
Contains more Water +47.7%
Contains more Other +71.6%
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more Fats +64.1%
Contains more Protein +98.7%
Contains more Carbs +117.8%
Contains more Water +47.7%
Contains more Other +71.6%
 

Calories

Both pecans and cashews contain high amounts of calories; however, pecans contain more calories than cashews. 

In a 1oz serving, pecans contain 196 calories, while cashews contain 157 calories. Per 100-gram serving, pecans contain 138 more calories than cashews. 

Fats

Pecans have more overall fat content than cashews. Per 1oz serving of each, pecans provide 20.4 grams of total lipid fat, while cashews provide only 12.4 grams

Per 100-gram serving, the difference in total lipid fats between the two equals 28.2 grams

As can be seen in the fat type coverage comparison charts below, both have similar amounts of saturated fats, although the content is slightly higher in cashews. Still, pecans have more monounsaturated and polyunsaturated fats when compared to cashews.

Monounsaturated fats are the predominant type of fat found in both. 

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
3
:
0
Cashew
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +71.5%
Contains more Polyunsaturated fat +175.5%
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +71.5%
Contains more Polyunsaturated fat +175.5%

Cholesterol

Cashews and pecans have no cholesterol.

Protein

Cashews contain around 2 times more protein than pecans.

Per 100-gram serving, there are 9.17 grams of protein in pecans and 18.22 grams of protein in cashews. 

Carbohydrates 

Cashews provide 2 times more carbs than pecans. 

Cashews contain 8.56 grams of net carbs, while pecans contain 3.94 grams of net carbs per 1oz serving. 

This difference equals 16.33 grams per 100-gram serving. 

Vitamins

As you refer to the graphs below to observe the visual differences in vitamin contents, keep in mind that an average serving is only about 30 grams, while the graphs are provided for a 300-gram serving. 

The predominant vitamins found in pecans include vitamin B1, vitamin B5, and vitamin B6. On the other hand, cashews encompass all of those vitamins, as well as vitamin K. 

Cashews provide 2 times more Vitamin B6 and 10 times more Vitamin K. On the other hand, pecans contain approximately 2 times more vitamin B1, vitamin B2, and vitamin E. 

They both have similar amounts of vitamin B5 and vitamin B3. 

Cashews also completely lack vitamin A, which is present in pecans in small amounts. Both nuts have no Vitamin B12 and Vitamin D. 

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pecan
6
:
4
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin E +55.6%
Contains more Vitamin C +120%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +124.1%
Contains more Vitamin B6 +98.6%
Contains more Folate +13.6%
Contains more Vitamin K +874.3%
Equal in Vitamin B3 - 1.062
Equal in Vitamin B5 - 0.864
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Contains more Vitamin A +∞%
Contains more Vitamin E +55.6%
Contains more Vitamin C +120%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +124.1%
Contains more Vitamin B6 +98.6%
Contains more Folate +13.6%
Contains more Vitamin K +874.3%
Equal in Vitamin B3 - 1.062
Equal in Vitamin B5 - 0.864

Minerals

Compared to pecans, cashews have relatively higher amounts of minerals.

The predominant minerals found in pecans are copper and manganese. While cashews also contain both copper and manganese, they additionally provide significant amounts of iron, magnesium, and phosphorus.

Cashews provide 2 times more copper, magnesium, and phosphorus, as well as 3 times more iron. On the other hand, pecans provide 3 times more manganese.

Cashews also contain more potassium, zinc, and selenium.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pecan
3
:
7
Cashew
Contains more Calcium +89.2%
Contains less Sodium -100%
Contains more Manganese +171.9%
Contains more Iron +164%
Contains more Magnesium +141.3%
Contains more Phosphorus +114.1%
Contains more Potassium +61%
Contains more Zinc +27.6%
Contains more Copper +82.9%
Contains more Selenium +423.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains more Calcium +89.2%
Contains less Sodium -100%
Contains more Manganese +171.9%
Contains more Iron +164%
Contains more Magnesium +141.3%
Contains more Phosphorus +114.1%
Contains more Potassium +61%
Contains more Zinc +27.6%
Contains more Copper +82.9%
Contains more Selenium +423.7%

Glycemic Index

Both cashews and pecan are considered low glycemic index foods. The glycemic index of pecan is lower than that of cashew.

The GI of pecan is equal to 10, while the estimated glycemic index of cashew is 25.

Acidity

One way to understand the acidity of foods is through their potential renal acid load (PRAL) value, which shows how much acid or base the given food produces inside the organism. Based on our calculations, the PRAL values of pecans and cashews are both acidic and equal to 2.1 and 8.9, respectively. 

Weight Loss & Diets

Both nuts are high in calories and fats, so it is better to avoid them in low-calorie diets. Nevertheless, they are also high in protein, healthy fats, and dietary fiber, making them applicable for a healthy weight-loss diet.

Pecans are a better choice if you are on low carbs diets, such as the Keto diet. Besides, both pecans and cashews have a low glycemic index, which is good in the case of low GI diets.   

Health Benefits

This section of the article will discover the health impacts of pecans and cashews.

Cancer

According to studies, nuts are high in antioxidants and hence, provide various anti-cancer properties.  

One study found that pecans contain powerful chemicals such as 4-hydroxybenzoic, chlorogenic, vanillic, caffeic, and ellagic acid, which are effective against tumor cell growth and may be used as an alternative to cancer treatment (1).

Another study found that colon cancer survivors who regularly eat nuts have a significantly lower risk for cancer recurrence. People who ate two or more servings of tree nuts per week, such as pecans, cashews, and hazelnuts, were 46 percent less likely to have cancer return and had a 57 percent lower mortality rate (2).

Cardiovascular Health

Cashews, according to research, have a beneficial effect on lowering blood cholesterol levels, which reduces the risk of coronary heart disease (CHD) by 20%. If left untreated and unmonitored, this will result in a myocardial infarction, also known as a heart attack. Cashews are recommended to be consumed at least five times per week to reduce the risk of cardiovascular disease (CVD) (3).

According to one study, monounsaturated fatty acids found in pecans help lower blood total cholesterol, low-density lipoprotein (bad cholesterol), and triglyceride levels, reducing the risk of cardiovascular disease, especially coronary heart disease (4).

Diabetes

According to research, nuts like pecans and cashews can help lower blood sugar levels.

In one study, the daily consumption of cashews resulted in lower total insulin levels in diabetic patients, assisting in the management of diabetes mellitus (5).

Pecans have a low glycemic index, so they do not cause blood sugar spikes, even in people with diabetes. When consumed as part of a meal, pecans can even counteract the effects of foods with a higher glycemic index (6).

Improved Brain Function

Firstly, pecans are high in the B-complex vitamins, which are directly linked to proper neurological development and function.   

According to one study, the monounsaturated fatty acids found in pecans may aid in the prevention of mental decline and inflammation. Furthermore, pecans are high in potassium, which increases blood flow to the brain and promotes nervous system health.

Moreover, vitamin E helps to reduce the risk of Alzheimer's disease. The vitamin E in pecans acts as an antioxidant, protecting brain tissues from being covered with plaques, which is the cause of Alzheimer's disease (7, 8).

Other Health Benefits

Pecans are known to be acne-fighting nutrients. These nuts are high in selenium, which, when combined with vitamin E, acts as an antioxidant, leaving skin hydrated and reducing inflammation. Zinc promotes immune function and cell growth, renewing and replenishing infected or damaged acne zones (9).

Downsides and Risks

Allergies

Although pecans and cashews may have health benefits, they also have some drawbacks to consider.

Patients who are allergic to tree nuts are often allergic to pecans. Symptoms include itching, swelling, and burning in the mouth and throat.

There is also a pollen food allergy syndrome (PFAS), also known as oral allergy syndrome, caused by cashews. Symptoms include an itchy mouth or ears, a scratchy throat, hives on the mouth, or swelling of the lips, mouth, tongue, or throat (10).

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: July 12, 2023
Medically reviewed by Astghik Baghinyan

Infographic

Pecan vs Cashew infographic
Infographic link

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pecan
0
:
4
Cashew
Contains more Starch +5006.5%
Contains more Sucrose +49%
Contains more Glucose +25%
Contains more Fructose +25%
10% 88%
Starch: 0.46 g
Sucrose: 3.9 g
Glucose: 0.04 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +5006.5%
Contains more Sucrose +49%
Contains more Glucose +25%
Contains more Fructose +25%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pecan Cashew
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pecan Cashew Opinion
Net carbs 4.26g 26.89g Cashew
Protein 9.17g 18.22g Cashew
Fats 71.97g 43.85g Pecan
Carbs 13.86g 30.19g Cashew
Calories 691kcal 553kcal Pecan
Starch 0.46g 23.49g Cashew
Fructose 0.04g 0.05g Cashew
Sugar 3.97g 5.91g Pecan
Fiber 9.6g 3.3g Pecan
Calcium 70mg 37mg Pecan
Iron 2.53mg 6.68mg Cashew
Magnesium 121mg 292mg Cashew
Phosphorus 277mg 593mg Cashew
Potassium 410mg 660mg Cashew
Sodium 0mg 12mg Pecan
Zinc 4.53mg 5.78mg Cashew
Copper 1.2mg 2.195mg Cashew
Manganese 4.5mg 1.655mg Pecan
Selenium 3.8µg 19.9µg Cashew
Vitamin A 56IU 0IU Pecan
Vitamin A RAE 3µg 0µg Pecan
Vitamin E 1.4mg 0.9mg Pecan
Vitamin C 1.1mg 0.5mg Pecan
Vitamin B1 0.66mg 0.423mg Pecan
Vitamin B2 0.13mg 0.058mg Pecan
Vitamin B3 1.167mg 1.062mg Pecan
Vitamin B5 0.863mg 0.864mg Cashew
Vitamin B6 0.21mg 0.417mg Cashew
Folate 22µg 25µg Cashew
Vitamin K 3.5µg 34.1µg Cashew
Tryptophan 0.093mg 0.287mg Cashew
Threonine 0.306mg 0.688mg Cashew
Isoleucine 0.336mg 0.789mg Cashew
Leucine 0.598mg 1.472mg Cashew
Lysine 0.287mg 0.928mg Cashew
Methionine 0.183mg 0.362mg Cashew
Phenylalanine 0.426mg 0.951mg Cashew
Valine 0.411mg 1.094mg Cashew
Histidine 0.262mg 0.456mg Cashew
Saturated Fat 6.18g 7.783g Pecan
Monounsaturated Fat 40.801g 23.797g Pecan
Polyunsaturated fat 21.614g 7.845g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Cashew
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Pecan
34%
Cashew
Minerals Daily Need Coverage Score
149%
Pecan
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Pecan
Pecan is lower in Sugar (difference - 1.94g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Pecan
Pecan is lower in Saturated Fat (difference - 1.603g)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 15)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.5)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.