Walnut vs. Hickory nut — Health Impact and Nutrition Comparison

Calories

Walnuts and hickory nuts are both nutrient-dense, very high-calorie foods and quite similar in calorie content. A hundred-gram serving of walnut and hickory nut provides 654g and 657g calories, respectively.

One average serving size of these nuts provides 186 calories.

Protein

Nuts are overall an excellent source of protein, walnuts more so than hickory nuts. One average serving of walnuts and hickory nuts contains 4.3g and 3.6g of protein, respectively.

Walnuts fall in the top 33%, and hickory nuts are in the top 38% of foods as a source of protein. A 100g of walnuts provides 15.23g of protein, while the same serving of hickory nuts contains 12.72g.

The two nuts are also similar in protein composition, containing some level of all essential amino acids. However, both are relatively lower in lysine and methionine.

Fats

Hickory nuts and walnuts can be considered one of the best sources of fats. Both fall in the top 2% of foods as a source of fats, containing around 65g per 100g serving or 18g per average serving.

Walnuts are slightly higher in fats. A 100g serving of walnuts covers 100% of the needed daily value of fats.

Walnuts also have a more favorable fat composition, consisting of 76% polyunsaturated, 14% monounsaturated, and only 10% saturated fats. Meanwhile, the fat content of hickory nuts consists of 36% polyunsaturated, 53% monounsaturated, and 11% saturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Walnut

2

:

1

Hickory nut

Contains less Saturated Fat -13%

Contains more Polyunsaturated fat +115.5%

Contains more Monounsaturated Fat +265.1%

Walnut

Saturated Fat: 6.126 g

Monounsaturated Fat: 8.933 g

Polyunsaturated fat: 47.174 g

Hickory nut

Saturated Fat: 7.038 g

Monounsaturated Fat: 32.611 g

Polyunsaturated fat: 21.886 g

Contains less Saturated Fat -13%

Contains more Polyunsaturated fat +115.5%

Contains more Monounsaturated Fat +265.1%

Carbohydrates

Hickory nuts are higher in total carbohydrates compared to walnuts. Hickory nuts are richer in net carbs, while walnuts contain a little more dietary fiber.

A 100g serving of walnuts contains 13.7g of net carbs and 6.7g of dietary fiber, whereas the same serving of hickory nuts contains 11.8g of net carbs and 6.4g of dietary fiber.

Cardiovascular Health

Walnuts have been researched to decrease cardiovascular disease risks by reducing low-density lipoprotein or LDL cholesterol, also known as “bad” cholesterol, and blood pressure. Walnuts may also improve endothelial function and decrease oxidative stress and inflammation markers (1, 2).

While it can be assumed that hickory nuts would have similar effects on cardiovascular health, the impact of these nuts has not yet been researched.

Diabetes

Similarly, walnut consumption has been studied to decrease the risk of developing diabetes, while there is no research on the impact of hickory consumption on diabetes (3, 4).

Cancer

Research carried out on mice has found walnuts to slow the growth rate of breast, colon, prostate, and kidney cancer cells through various mechanisms (5).

Hickory nuts have also been researched to inhibit the growth of ovarian cancer cells due to the effects of certain polyphenolic compounds found within (6).

Allergy

Allergic reactions to nuts are called tree nut allergies. Some studies have found walnut allergy to be quite prevalent in adults (7). At the same time, however rare, hickory nut allergy can be just as serious.

Since these tree nuts belong to the same family, a cross-reactivity between walnuts and hickory nuts is possible.

Symptoms of a tree nut allergy vary from gastrointestinal symptoms, such as abdominal pain, nausea, vomiting, and diarrhea, to difficulty swallowing, itching, runny rose, shortness of breath, and a life-threatening reaction called anaphylaxis.