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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 June 30, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Almond
vs
Pecan

Summary

Pecans are richer in fats, particularly polyunsaturated (omega-3 omega-6) and monounsaturated fats. They also contain more zinc, manganese, vitamin A, and vitamin K. 

Almonds are richer in fiber, proteins, iron, selenium, vitamin E,  vitamin B3, and folate.

Introduction

Almonds are thought to have originated in Western Asia and minor Asian territories. The almond tree has been domesticated since 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, and New Mexico. They can be used and processed into different food products, such as milk flour, and eaten raw or roasted.

This article will discuss the difference between pecan and almond regarding 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.

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.

Almonds and pecans have wide culinary usage. Pecans make pies and baked sweets; almond is also used in dessert making. Using almonds as a base filler in middle eastern sweets is widespread.

Almond flour is also famously used in the keto diet because it is lower in carbs than wheat flour.

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

Nutrition

Calories

Pecans are higher in calories than almonds. They have 691 calories per 100g, while almonds contain 579 calories.

Overall both nuts are high in calories.

Carbs

Almonds contain higher amounts of carbs than pecans. Almond contains 21.55g of carbs per 100g, and pecans have 13.86g.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
6
:
0
Pecan
Contains more Starch +56.5%
Contains more Glucose +325%
Contains more Fructose +175%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Sucrose - 3.9
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
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
Contains more Starch +56.5%
Contains more Glucose +325%
Contains more Fructose +175%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Sucrose - 3.9

Fibers

Almonds are excellent sources of fiber, containing 12.5g per 100g, whereas almonds have 9.6g.

Glycemic index

The glycemic index of almonds is 0, which is lower than that of pecan, with 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 of 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.

Discussing fat distribution among these foods is essential as they are the highest composition.

The fat is distributed among almonds 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 almonds. 
Pecans are richer in omega-3 and omega-6 fatty acids.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
1
:
2
Pecan
Contains less Saturated Fat -38.5%
Contains more Monounsaturated Fat +29.3%
Contains more Polyunsaturated fat +75.3%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Contains less Saturated Fat -38.5%
Contains more Monounsaturated Fat +29.3%
Contains more Polyunsaturated fat +75.3%

Minerals

Almonds are a great source of minerals.

Almonds are richer in calcium, phosphorus, iron, magnesium, and potassium. The amount of calcium is 2 times higher in almonds.

On the other hand, pecans are higher in zinc and manganese.

Below we can see the chart that displays the distribution of these minerals and shows how much of the RDV of each mineral is 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
6
:
4
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%
Contains more Manganese +106.5%
Equal in Selenium - 3.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
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%
Contains more Manganese +106.5%
Equal in Selenium - 3.8

Vitamins

Almond is richer in vitamin  B3, folate, and vitamin E. The amount of vitamin E is 25 times higher in almonds.

Pecan is richer in vitamin A and vitamin K

The chart below shows the vitamin distribution for each 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" charts 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

Cardiovascular

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

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)

Like pecan, almonds are protective in targeting breast cancer cell lines. (7)

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: June 30, 2023
Medically reviewed by Igor Bussel

Infographic

Almond vs Pecan infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
4
:
1
Pecan
Contains more Protein +130.6%
Contains more Carbs +55.5%
Contains more Water +25.3%
Contains more Other +100%
Contains more Fats +44.1%
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more Protein +130.6%
Contains more Carbs +55.5%
Contains more Water +25.3%
Contains more Other +100%
Contains more Fats +44.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Manganese 2.179mg 4.5mg Pecan
Selenium 4.1µg 3.8µg Almond
Vitamin A 2IU 56IU Pecan
Vitamin A RAE 0µg 3µg Pecan
Vitamin E 25.63mg 1.4mg Almond
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 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
Trans Fat 0.015g Pecan
Saturated Fat 3.802g 6.18g Almond
Monounsaturated Fat 31.551g 40.801g Pecan
Polyunsaturated fat 12.329g 21.614g Pecan
Omega-6 - Eicosadienoic acid 0.002g 0g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

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

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
82%
Almond
31%
Pecan
Minerals Daily Need Coverage Score
142%
Almond
149%
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

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. 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.