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Pecan vs. Chestnut — Health Impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on January 24, 2024
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Pecan
vs
Chestnut

Summary

Pecan contains more vitamins, minerals, fats, and less sodium than chestnuts. It also has a lower GI. On the other hand, chestnuts are lower in sugars, saturated fats, and calories and have more carbs than pecan.

Introduction

Nuts are tasty, healthy, and available all year, and, more importantly, they could be irreplaceable in some diets and health plans. Some nutritionists recommend the daily consumption of nuts for their health benefits.

This article will discover the nutritional value and health impact of two famous nuts: chestnut and pecan. Both nuts are packed with healthy compounds and are edible tree nuts.

What's The Actual Difference?

Taste and Culinary 

Chestnuts have a slightly sweet flavor similar to sweet potato rather than another type of nut. Chestnuts are used in desserts, baking, preparing chocolate truffles and salads, and stuffing with cranberries or apples. They go well in winter soups and desserts.

Pecans have a dry and sweet taste. They are widely consumed in raw form and ingredients in pastries, candies, salads, cookies, pasta, and other dishes. Furthermore, nutshells can smoke meats, ground, beauty products, and even be made excellently.

Varieties

Chestnuts are a group of eight or nine species of trees and shrubs that belong to the genus Castanea in the family Fagaceae. The name "chestnut" refers to the nuts produced by this plant. Chestnuts are native to the Northern Hemisphere. 

There are four significant types of chestnut: American Chestnut, European Chestnut, Chinese Chestnut, and Japanese Chestnut. They are shiny brown, with a flat bottom and a point. 

Pecan originated from South-central America and Mexico. Pecan belongs to the genus Carya in the family Juglandaceae. Pecans come in over 500 varieties with slightly different characteristics such as flavor, texture, size, color, shape, etc. Cape Fear, Desirable, Moreland, Stuart, and Natives are. Pecans have oval or elongated shells colored dark brown.

Nutrition

You can find nutritional infographics and tables on this page that visually show the differences between chestnut and pecan.

People prefer to consume raw varieties of pecans and roasted or boiled chestnuts. This is why the food varieties compared in this article are 100g servings of raw pecan nuts and European boiled and steamed chestnuts. However, the actual serving sizes are 1 oz. Equalling 28.35g

Macronutrients

The chart below shows that pecan and chestnut significantly differ in their macronutrient content. Pecans primarily consist of fats, while 68% of chestnuts is their water content. Chestnuts are richer in carbs, while pecans are higher in protein. Please, read more in the corresponding sections. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
3
:
Contains more Protein +358.5%
Contains more Fats +5115.2%
Contains more Other +108.5%
Contains more Carbs +100.3%
Contains more Water +1836.1%
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more Protein +358.5%
Contains more Fats +5115.2%
Contains more Other +108.5%
Contains more Carbs +100.3%
Contains more Water +1836.1%
 

Fats

Pecan provides more overall fat content than chestnut. In particular, it contains 72g of fats per 100g, while chestnut has only 1.4g. Pecans are 40 times richer in monounsaturated fats, 21 times higher in polyunsaturated fats, and 6 times in saturated fats. Hence, most of the pecan fats are heart-healthy monounsaturated fats

Cholesterol

Chestnuts and pecans have no cholesterol.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
2
:
Contains more Monounsaturated Fat +8471.6%
Contains more Polyunsaturated fat +3865.9%
Contains less Saturated Fat -95.8%
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
20% 37% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.476 g
Polyunsaturated fat: 0.545 g
Contains more Monounsaturated Fat +8471.6%
Contains more Polyunsaturated fat +3865.9%
Contains less Saturated Fat -95.8%

Carbs

Chestnuts contain more overall carbs than pecans. They have 27.76 g of carbs in 100g, while pecans have 13.86g

All that 27.76g in chestnuts are net carbs. 

In contrast, pecans contain starch, sugars, and, most importantly, high amounts of fiber. 100g of pecans has 9.6g of dietary fiber, including soluble and insoluble fiber.

Minerals

Pecan is relatively high in minerals. 

Pecan has more calcium, iron, magnesium, phosphorus, and copper than chestnut. Moreover, it contains 18 times more zinc and less sodium

On the other hand, chestnut contains more potassium.

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
9
:
Contains more Calcium +52.2%
Contains more Iron +46.2%
Contains more Magnesium +124.1%
Contains more Phosphorus +179.8%
Contains less Sodium -100%
Contains more Zinc +1712%
Contains more Copper +154.2%
Contains more Manganese +426.9%
Contains more Potassium +74.4%
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 14% 65% 39% 43% 64% 4% 7% 158% 112% 0%
Contains more Calcium +52.2%
Contains more Iron +46.2%
Contains more Magnesium +124.1%
Contains more Phosphorus +179.8%
Contains less Sodium -100%
Contains more Zinc +1712%
Contains more Copper +154.2%
Contains more Manganese +426.9%
Contains more Potassium +74.4%
 

Vitamins

Overall, the amount of vitamins in pecan is higher than that of chestnut. It contains a significantly higher amount of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin K, and Vitamin E.

Chestnut contains 24 times more Vitamin C, B6, and folate.

Both lack 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
7
:
Contains more Vitamin A +229.4%
Contains more Vitamin B1 +345.9%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +59.6%
Contains more Vitamin B5 +173.1%
Contains more Vitamin C +2327.3%
Contains more Vitamin B6 +11%
Contains more Folate +72.7%
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 2% 0% 0% 89% 37% 24% 14% 19% 54% 29% 0% 0%
Contains more Vitamin A +229.4%
Contains more Vitamin B1 +345.9%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +59.6%
Contains more Vitamin B5 +173.1%
Contains more Vitamin C +2327.3%
Contains more Vitamin B6 +11%
Contains more Folate +72.7%
 

Calories

The number of calories in pecans is higher than in chestnuts. It has almost six times more calories per 100g691 kcal, whereas chestnut contains only 131 kcal per 100g

Glycemic Index

The glycemic index of pecan is lower than that of chestnut. 

The GI of pecan is equal to 10, while the estimated glycemic index of chestnuts is 54. Pecan is considered a low-glycemic index food.

You can check the glycemic indexes of 350+ foods on our glycemic index chart page

Weight Loss

Because chestnuts have a low number of calories and fats, they are a good choice in low-calorie and low-fat diets.

Although the pecan has more calories and fats, it can also be used in some diets. Pecans are the better choice if you are on a low carbs diet, such as the Keto diet. Besides, pecan has a low glycemic index, suitable for Low GI or Medium GI diets

Health Benefits

This section of the article will discover the health impact of pecan and chestnut, the benefits, and the downsides of their consumption. 

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

According to one study, pecans' high monounsaturated fatty acid content may help reduce triglyceride and low-density lipoprotein (bad cholesterol) levels in the blood, lowering cardiovascular risk. According to this animal study, chestnuts may also lower total cholesterol levels in the blood (1.2).

These studies show that pecans and chestnuts may help reduce arterial blood pressure. It should be noted that pecans have a high arginine content, which is significant since arginine is a precursor to nitric oxide synthesis, which is linked to a decrease in blood pressure (3.4). 

Nuts like chestnuts and pecans, which are high in antioxidants and minerals, may help lower the risk of cardiovascular issues like myocardial infarction or stroke (5).

Cancer

Based on research, nuts are rich in antioxidants and anti-cancer properties. 

According to the study, pecan contains powerful anti-cancer properties, such as 4-hydroxybenzoic, chlorogenic, vanillic, caffeic, and ellagic acid, which are effective against tumor cell growth and may be considered an alternative to the treatment of cancer (6). 

On the other hand, Chestnuts are high in Vitamin C, phenolic acids, flavonoids, and tannins, all of which have anti-cancer properties. According to one study, chestnuts may be beneficial in treating stomach cancer and epistaxis (7).

Boost Immune System

According to research, Vitamin C may help people recover faster from the common cold.

Pecans are an excellent immune-boosting food because of their high Vitamin C content. Vitamin C increases the production of white blood cells and acts as an antioxidant, lowering the risk of free radical formation and neutralizing them before they cause healthy cells to mutate or cause oxidative stress near vital organs (8). 

Diabetes

According to studies, nuts, such as pecan or chestnut, can help to reduce blood sugar levels.

Pecans have a low glycemic index, so they do not cause a spike in blood sugar, even in people with diabetes. When eaten as part of a meal, pecans can even offset the effects of foods with a higher glycemic index (9). 

Other Health Benefits

Several pecan compounds, such as polyphenols and Vitamin E, have potent antioxidant and anti-inflammatory properties. Several studies have demonstrated the role of these compounds in disease initiation and progression, including neurodegenerative diseases such as Alzheimer's and various types of cancer (10).

Chestnuts contain folic acid, which can aid in the prevention of congenital disabilities in newborns. However, eating chestnuts in moderation to avoid gaining too much weight is unfavorable during pregnancy (11).

Improve Brain Function

First, pecans are rich in the Vitamin B family, which is directly linked to proper neurological development and function.

According to the study, monounsaturated fatty acids in pecan may help to decrease mental decline and reduce inflammationBesides, pecans are also rich in potassium, increasing blood flow to the brain and promoting good nervous system health (12).

Downsides and Risks

Allergy

Although pecans and chestnuts have potential health benefits, they also have downsides.
Patients allergic to tree nuts are frequently allergic to pecan and chestnut. Itching, swelling, and burning in the mouth and throat are symptoms.

In cases of chestnut allergy, the allergen responsible for the reaction is most likely one of the lipid transfer proteins. Thirty percent of chestnut-allergic patients have severe anaphylactic reactions to ingestion. Common symptoms are wheezing throat swelling, and difficulty breathing (13).

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: January 24, 2024
Medically reviewed by Ani Harutyunyan

Infographic

Pecan vs Chestnut infographic
Infographic link

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan Chestnut Opinion
Net carbs 4.26g 27.76g Chestnut
Protein 9.17g 2g Pecan
Fats 71.97g 1.38g Pecan
Carbs 13.86g 27.76g Chestnut
Calories 691kcal 131kcal Pecan
Starch 0.46g Pecan
Fructose 0.04g Pecan
Sugar 3.97g Chestnut
Fiber 9.6g Pecan
Calcium 70mg 46mg Pecan
Iron 2.53mg 1.73mg Pecan
Magnesium 121mg 54mg Pecan
Phosphorus 277mg 99mg Pecan
Potassium 410mg 715mg Chestnut
Sodium 0mg 27mg Pecan
Zinc 4.53mg 0.25mg Pecan
Copper 1.2mg 0.472mg Pecan
Manganese 4.5mg 0.854mg Pecan
Selenium 3.8µg Pecan
Vitamin A 56IU 17IU Pecan
Vitamin A RAE 3µg 1µg Pecan
Vitamin E 1.4mg Pecan
Vitamin C 1.1mg 26.7mg Chestnut
Vitamin B1 0.66mg 0.148mg Pecan
Vitamin B2 0.13mg 0.104mg Pecan
Vitamin B3 1.167mg 0.731mg Pecan
Vitamin B5 0.863mg 0.316mg Pecan
Vitamin B6 0.21mg 0.233mg Chestnut
Folate 22µg 38µg Chestnut
Vitamin K 3.5µg Pecan
Tryptophan 0.093mg 0.022mg Pecan
Threonine 0.306mg 0.071mg Pecan
Isoleucine 0.336mg 0.079mg Pecan
Leucine 0.598mg 0.118mg Pecan
Lysine 0.287mg 0.118mg Pecan
Methionine 0.183mg 0.047mg Pecan
Phenylalanine 0.426mg 0.084mg Pecan
Valine 0.411mg 0.112mg Pecan
Histidine 0.262mg 0.055mg Pecan
Saturated Fat 6.18g 0.26g Chestnut
Monounsaturated Fat 40.801g 0.476g Pecan
Polyunsaturated fat 21.614g 0.545g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Chestnut
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
22%
Chestnut
Minerals Daily Need Coverage Score
149%
Pecan
50%
Chestnut

Comparison summary

Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is richer in vitamins?
Pecan
Pecan is relatively richer in vitamins
Which food is lower in Sugar?
Chestnut
Chestnut is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated Fat?
Chestnut
Chestnut is lower in Saturated Fat (difference - 5.92g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($3)

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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.