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Almond vs Pecan - Health impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on February 22, 2022
Education: Haigazian Medical University
Almond
vs
Pecan

Summary

Pecan is higher in carbs, richer in polyunsaturated (omega-3 omega-6), and monounsaturated fats. It is richer in zinc, copper, and vitamins B1, B5, B6, and K. Almond is a more expensive nut. It is richer in fibers, proteins, minerals, and vitamins B2, B3, and E.

Introduction

Almonds are thought to have originated in Western Asia and minor Asian territories. The almond tree has been domesticated in the region from the early bronze era (3000 BC). They can be ground into flour, processed into milk, spread, or eaten raw or roasted.

On the other hand, Pecan is native to the North American continent. They are widely found in Georgia, Texas, New Mexico. They can be used and processed into different food products such as milk flour, and they can be eaten raw or roasted.

In this article, we will discuss the difference between pecan and almond when it comes to different variables. These differences are according to their generalities, nutritional content, and health impacts.

General difference

The general difference between pecan and almond is their price and culinary usage.

Price

Approximate pricing of pecan and almond lists pecan as a cheaper nut than almonds. Almond is nearly twice as more expensive as pecan.

Culinary usage

It is important to mention that these nuts can be made into non-dairy milk. One of the most common non-dairy milk is almond. However, pecan milk can also be found in the market.

Almond and pecan have a wide culinary usage. Pecans are used to make pies and baked sweets, and almond is also used in dessert making. It is widespread to use almonds as a base filler in middle eastern sweets.

Almond flour is also famously used in the keto diet because it is low in carbs compared to wheat flour.

In addition to that, almond and pecan milk are good alternative non-dairy milk for vegans to consume.

Nutritional content comparison

Calories

Pecan is higher in calories than almonds and overall both are high in calories.

Carbs

Although pecan is higher in calories, almonds contain higher amounts of carbs than pecan. Almond contains 1.5 times more carbs than pecan.

Fibers

Both foods are rich in fibers; however, when comparing them together, we can clearly say that almonds are richer in fibers than pecan. Again, it is a similar ratio to carbs, approximately 1.3 times more fibers than pecan.

Glycemic index

The glycemic index of almonds is 0, which is lower than that of pecan, which has a glycemic index equal to 10. It is important to note that the glycemic index of pecan is considered low.

Proteins

Almonds contain much higher amounts of proteins compared to pecan.

Almond is richer in proteins by 2.2 times more than pecan.

Fats

The highest macronutrient in both these foods is the amount of fat distributed among them. Pecan is higher in fats 72g out of 100g in pecan is made up of fats. On the other hand, when it comes to almonds, 50g out of 100g is fat.

We can say 72% of pecan is fat, and 50% of almonds is fat.

It is essential to discuss fat distribution among these foods as they are the highest composition.

The amount of fat present is distributed among almond and pecan among saturated and unsaturated fats. However, these fats are mainly distributed among unsaturated fats. The highest ratio is polyunsaturated fats. By default, pecan contains more polyunsaturated and monounsaturated fats because it contains an additional 22g of total fats compared to almond.
Pecans are richer in omega-3 and omega-6 fatty acids.

Minerals

Almond is richer in calcium, phosphorus, iron, magnesium, and potassium. On the other hand, pecan is richer in zinc and copper.

Below we can see the chart that displays the distribution of these minerals and shows how much of the RDV of each mineral are satisfied for each nut.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
5
:
3
Pecan
Contains more Calcium +284.3%
Contains more Iron +46.6%
Contains more Magnesium +123.1%
Contains more Phosphorus +73.6%
Contains more Potassium +78.8%
Contains less Sodium -100%
Contains more Zinc +45.2%
Contains more Copper +16.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 95% 87% 119% 37% 0% 124% 400%
Contains more Calcium +284.3%
Contains more Iron +46.6%
Contains more Magnesium +123.1%
Contains more Phosphorus +73.6%
Contains more Potassium +78.8%
Contains less Sodium -100%
Contains more Zinc +45.2%
Contains more Copper +16.4%

Vitamins

Pecan is richer in vitamins B1, B5, B6, and K. On the other hand, almond is richer in vitamins B2, B3, and E.

In the below chart, we can see the vitamin distribution for each for and their RDV satisfaction for each vitamin.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
4
:
6
Pecan
Contains more Vitamin E +1730.7%
Contains more Vitamin B2 +775.4%
Contains more Vitamin B3 +210%
Contains more Folate +100%
Contains more Vitamin A +2700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +222%
Contains more Vitamin B5 +83.2%
Contains more Vitamin B6 +53.3%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
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%
Contains more Vitamin E +1730.7%
Contains more Vitamin B2 +775.4%
Contains more Vitamin B3 +210%
Contains more Folate +100%
Contains more Vitamin A +2700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +222%
Contains more Vitamin B5 +83.2%
Contains more Vitamin B6 +53.3%
Contains more Vitamin K +∞%

Health impacts

Overall health

Almonds and pecan, or nuts in general, have long been thought to contribute to weight gain. Science, on the other hand, has decided that this is a false assertion based on its studies on the issue. They are high in calories because they are heavy in monounsaturated and polyunsaturated fats. They are high in vitamins and minerals, as well as healthy fats, and play a beneficial function in digestion and metabolism. (1)

Cardiovascular

Almonds consumption can help to decrease blood cholesterol levels, which reduces the risk of coronary heart disease (CHD) by 20%. This will result in a myocardial infarction, often known as a heart attack if left untreated and unmonitored.

Another effect is on the body's vasculature. Almonds should be consumed at least five times a week to reduce the risk of cardiovascular disease (CVD). (2)

Like almonds, pecans have cardioprotective properties. They lower cardiac disease markers such as hyperlipidemia and high cholesterol levels and reduce the risks of cardiovascular disorders. (3)

Diabetes

The incorporation of almonds in the diet of a diabetic patient has been shown to improve insulin levels, glycemic control, and adipose levels. Overall if these are controlled with proper medication, there will be very low risks of complication development in the long-term management of diabetes. (4)

Flavonoids and phenolic compounds present in pecan have anti-diabetic properties, lowering overall blood glucose levels and providing glycemic control. In addition to this property, it contains anti-oxidant characteristics. (5)

Cancer

Pecan extract has been shown to have anticarcinogenic effects on breast cancer cell lines. (6)

Similar to pecan, almonds have a protective role targeted towards breast cancer cell lines. (7)

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748761/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5762129/
  3. https://pubmed.ncbi.nlm.nih.gov/29534487/
  4. https://pubmed.ncbi.nlm.nih.gov/20580779/
  5. https://pubmed.ncbi.nlm.nih.gov/26450069/
  6. https://pubmed.ncbi.nlm.nih.gov/28807853/
  7. https://pubmed.ncbi.nlm.nih.gov/26183374/
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: February 22, 2022

Infographic

Almond vs Pecan infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Pecan
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 Almond Pecan Opinion
Net carbs 9.05g 4.26g Almond
Protein 21.15g 9.17g Almond
Fats 49.93g 71.97g Pecan
Carbs 21.55g 13.86g Almond
Calories 579kcal 691kcal Pecan
Starch 0.72g 0.46g Almond
Fructose 0.11g 0.04g Almond
Sugar 4.35g 3.97g Pecan
Fiber 12.5g 9.6g Almond
Calcium 269mg 70mg Almond
Iron 3.71mg 2.53mg Almond
Magnesium 270mg 121mg Almond
Phosphorus 481mg 277mg Almond
Potassium 733mg 410mg Almond
Sodium 1mg 0mg Pecan
Zinc 3.12mg 4.53mg Pecan
Copper 1.031mg 1.2mg Pecan
Vitamin A 2IU 56IU Pecan
Vitamin E 25.63mg 1.4mg Almond
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.1mg Pecan
Vitamin B1 0.205mg 0.66mg Pecan
Vitamin B2 1.138mg 0.13mg Almond
Vitamin B3 3.618mg 1.167mg Almond
Vitamin B5 0.471mg 0.863mg Pecan
Vitamin B6 0.137mg 0.21mg Pecan
Folate 44µg 22µg Almond
Vitamin B12 0µg 0µg
Vitamin K 0µg 3.5µg Pecan
Tryptophan 0.211mg 0.093mg Almond
Threonine 0.601mg 0.306mg Almond
Isoleucine 0.751mg 0.336mg Almond
Leucine 1.473mg 0.598mg Almond
Lysine 0.568mg 0.287mg Almond
Methionine 0.157mg 0.183mg Pecan
Phenylalanine 1.132mg 0.426mg Almond
Valine 0.855mg 0.411mg Almond
Histidine 0.539mg 0.262mg Almond
Cholesterol 0mg 0mg
Trans Fat 0.015g g Pecan
Saturated Fat 3.802g 6.18g Almond
Monounsaturated Fat 31.551g 40.801g Pecan
Polyunsaturated fat 12.329g 21.614g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Pecan
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Almond
31
Pecan
Mineral Summary Score
139
Almond
110
Pecan

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
127%
Almond
55%
Pecan
Carbohydrates
22%
Almond
14%
Pecan
Fats
230%
Almond
332%
Pecan

Comparison summary

Which food is lower in Sugar?
Pecan
Pecan is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 2.378g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 10)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.6)
Which food is richer in minerals?
Almond
Almond 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.