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Hickory nut vs. Pecan — Health Impact and Nutrition Comparison

Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on May 21, 2024
Medically reviewed by Arpi Gasparyan Article author photo Arpi Gasparyan
Hickory nut
vs
Pecan

Summary

Pecan is richer in fibers and monounsaturated fats. It is richer in copper, zinc, iron, vitamins B3, B6, E, and K. Comparatively, hickory is richer in phosphorus, magnesium, folate, vitamin B1, and B5. Hickory contains more carbs and saturated fats.

Introduction

The pecan nut is native to North America. They are common in Georgia, Texas, and New Mexico. They can be consumed raw or roasted. They may be utilized and processed into various culinary products, including milk and flour.

The hickory nut tree has various types, mainly spread around the North American continent. However, some are also found in the temperate climate regions of Asia. The hickory nut is similar to walnut in shape, but it's smaller, with some minor differences in how it looks.

This article will discuss the difference between pecan and hickory nuts while considering their general differences, nutritional content, and health impacts.

General differences

The general differences between pecan and hickory fall under various categories such as price and availability and culinary usage.

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.

Nutritional content comparison

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 124% 18% 38% 80% 246% 118% 144% 0.13% 601% 44%
Pecan
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 7.9% 0% 0% 217% 30% 17% 105% 44% 0% 0% 30% 0%
Pecan
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 3.4% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
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

Health impacts

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 Article author photo 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 Article author photo 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)

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: May 21, 2024
Medically reviewed by Arpi Gasparyan

Infographic

Hickory nut vs Pecan infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 64% 18% 3% 2%
Protein: 12.72 g
Fats: 64.37 g
Carbs: 18.25 g
Water: 2.65 g
Other: 2.01 g
Pecan
2
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 ProteinProtein +38.7%
Contains more CarbsCarbs +31.7%
Contains more OtherOther +35.8%
Contains more FatsFats +11.8%
Contains more WaterWater +32.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 53% 36%
Saturated Fat: Sat. Fat 7.038 g
Monounsaturated Fat: Mono. Fat 32.611 g
Polyunsaturated fat: Poly. Fat 21.886 g
Pecan
2
9% 59% 32%
Saturated Fat: Sat. Fat 6.18 g
Monounsaturated Fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated Fat -12.2%
Contains more Mono. FatMonounsaturated Fat +25.1%
~equal in Polyunsaturated fat ~21.614g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hickory nut Pecan Opinion
Calories 657kcal 691kcal Pecan
Protein 12.72g 9.17g Hickory nut
Fats 64.37g 71.97g Pecan
Vitamin C 2mg 1.1mg Hickory nut
Net carbs 11.85g 4.26g Hickory nut
Carbs 18.25g 13.86g Hickory nut
Magnesium 173mg 121mg Hickory nut
Calcium 61mg 70mg Pecan
Potassium 436mg 410mg Hickory nut
Iron 2.12mg 2.53mg Pecan
Sugar 3.97g Hickory nut
Fiber 6.4g 9.6g Pecan
Copper 0.738mg 1.2mg Pecan
Zinc 4.31mg 4.53mg Pecan
Starch 0.46g Pecan
Phosphorus 336mg 277mg Hickory nut
Sodium 1mg 0mg Pecan
Vitamin A 131IU 56IU Hickory nut
Vitamin A RAE 7µg 3µg Hickory nut
Vitamin E 1.4mg Pecan
Manganese 4.61mg 4.5mg Hickory nut
Selenium 8.1µg 3.8µg Hickory nut
Vitamin B1 0.867mg 0.66mg Hickory nut
Vitamin B2 0.131mg 0.13mg Hickory nut
Vitamin B3 0.907mg 1.167mg Pecan
Vitamin B5 1.746mg 0.863mg Hickory nut
Vitamin B6 0.192mg 0.21mg Pecan
Vitamin K 3.5µg Pecan
Folate 40µg 22µg Hickory nut
Choline 40.5mg Pecan
Saturated Fat 7.038g 6.18g Pecan
Monounsaturated Fat 32.611g 40.801g Pecan
Polyunsaturated fat 21.886g 21.614g Hickory nut
Tryptophan 0.139mg 0.093mg Hickory nut
Threonine 0.422mg 0.306mg Hickory nut
Isoleucine 0.576mg 0.336mg Hickory nut
Leucine 1.027mg 0.598mg Hickory nut
Lysine 0.497mg 0.287mg Hickory nut
Methionine 0.3mg 0.183mg Hickory nut
Phenylalanine 0.713mg 0.426mg Hickory nut
Valine 0.73mg 0.411mg Hickory nut
Histidine 0.389mg 0.262mg Hickory nut
Fructose 0.04g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hickory nut Pecan
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Hickory nut
31%
Pecan
Minerals Daily Need Coverage Score
141%
Hickory nut
149%
Pecan

Comparison summary

Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pecan
Pecan is lower in Saturated Fat (difference - 0.858g)
Which food is lower in Sugar?
Hickory nut
Hickory nut is lower in Sugar (difference - 3.97g)
Which food is lower in glycemic index?
Hickory nut
Hickory nut is lower in glycemic index (difference - 10)
Which food is cheaper?
Hickory nut
Hickory nut is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Hickory nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170177/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.