Hickory nut vs. Pecan — Health Impact and Nutrition Comparison

Price

Pecan nuts are cheaper than hickory nuts. They are available all around the world.

Culinary usage

Pecan and hickory can be used interchangeably in the culinary world. They are primarily used as eating raw or roasted. In addition to that, they can be used in baking sweets and desserts such as pies.

Pecan milk and hickory nut milk are available. However, hickory nut milk is not widely used, and it's a more expensive nut than pecan, making pecan milk cheaper.

Calories

Pecan and hickory nuts contain approximately similar amounts of calories. However, we can say that pecan contains a slightly higher calorie amount.

Carbs

Hickory nuts contain more carbs than pecan nuts.

Hickory contains nearly 1.4 times more carbs than pecan nuts.

Fibers

Although hickory contains more carbs than pecan nuts, when it comes to fiber content, pecan nuts contain 1.5 times more fiber than hickory nuts.

Glycemic index

They are classified as low glycemic index foods, and they do not cause an insulin spike after consumption.

Proteins

Hickory nuts contain higher amounts of proteins than pecan.

Fats

The majority of the macronutrient in hickory and pecan nuts are composed of fats. Pecan nuts contain higher amounts of fats than hickory.

We can say that 72% of pecan is fat, and 64% of hickory is fat.

Since fats are the main component, it is important to mention their distribution in detail.

Although pecan contains more “total fat” than hickory, it contains less saturated fat and equal polyunsaturated fats. Among the polyunsaturated fats are omega-3 fats and omega-6 fats.

The fats are mostly unsaturated type distributed among polyunsaturated fats and monounsaturated fats.

Minerals

Both nuts are highly rich and diverse in their mineral profiles. Pecan is richer in copper, zinc, and iron. All these values satisfy the RDV of each respectively. In addition to that, the amount of phosphorus also satisfies the RDV. However, hickory contains higher amounts of phosphorus. On the other hand, hickory is richer in phosphorus and magnesium, and they both satisfy the RDV of each. In addition to that, copper and zinc amounts in hickory, although less than pecan, also satisfy the RDV of each.

Below we can see a comparative diagram for each nut’s mineral distribution.

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.

Hickory nut

3

Pecan

4

Contains more MagnesiumMagnesium	+43%
Contains more PhosphorusPhosphorus	+21.3%
Contains more SeleniumSelenium	+113.2%

Contains more CalciumCalcium	+14.8%
Contains more IronIron	+19.3%
Contains more CopperCopper	+62.6%
Contains less SodiumSodium	-100%

~equal in Potassium ~410mg

~equal in Zinc ~4.53mg

~equal in Manganese ~4.5mg

Vitamins

The vitamin profiles of pecan and hickory are not as diverse and rich compared to their mineral profiles.

Pecan is richer in vitamins B3, B6, E, and K. whereas, on the other hand, the hickory nut is richer in c

Below we can see the diagram that displays the distribution of their vitamins.

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.

Hickory nut

5

Pecan

4

Contains more Vitamin CVitamin C	+81.8%
Contains more Vitamin AVitamin A	+133.9%
Contains more Vitamin B1Vitamin B1	+31.4%
Contains more Vitamin B5Vitamin B5	+102.3%
Contains more FolateFolate	+81.8%

Contains more Vitamin B3Vitamin B3

+28.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.13mg

~equal in Vitamin B6 ~0.21mg

~equal in Vitamin B12 ~0µg

Overall Health

Nuts in general, including hickory and pecans, have long been regarded to contribute to weight gain. On the other hand, science has determined a false assumption based on its research. They are high in calories due to their high monounsaturated and polyunsaturated fats. They are abundant in vitamins and minerals and healthy fats and help with digestion and metabolism. (1)

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Pecans are known for their high content of monounsaturated fats, particularly oleic acid, which is heart-healthy. They also contain antioxidants like vitamin E and phenolic compounds, which may help reduce inflammation and oxidative stress, both of which are linked to atherosclerosis (2, 3).

Hickory nuts, on the other hand, also contain healthy fats and some antioxidants, although their specific nutrient composition may vary slightly from pecans. They're also a good source of fiber, which can help lower cholesterol levels and improve heart health (4).

In general, including a variety of nuts in your diet, including both pecans and hickory nuts, can be beneficial for heart health. They can be part of a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins, all of which contribute to overall cardiovascular health. However, it's essential to consume them in moderation, as they are calorie-dense foods.

Diabetes

Pecan contains anti-diabetic flavonoids and phenolic substances that reduce total blood glucose levels and provide glycemic control. In addition to this capability, it has anti-oxidant properties. (5)

In addition, most nuts, including pecan and hickory, have characteristics that reduce metabolic syndrome, including obesity, hypertension, and diabetes. Reducing the risks of developing metabolic syndrome reduces the overall mortality rate. (6)

Cancer

On breast cancer cell lines, pecan extract has exhibited anticarcinogenic properties. (7)

Gallic acid present in hickory nuts has protective effects against ovarian cancer. (8)

Digestion

Section reviewed by gastroenterologist Arpi Gasparyan

Since they are both fiber-rich, they may alter the gut microbiome and increase Bifidobacterium and Lactobacillus levels, considered “good” bacteria; dietary fiber may also alleviate chronic constipation symptoms. 

According to several guidelines, eating fiber-rich foods may beneficially affect diverticular disease. (9) (10) (11)