Pecan vs. Almonds — Health Impact and Nutrition Comparison

by Jack Yacoubian | Last updated on June 30, 2023

Medically reviewed by Igor Bussel

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.

Table of contents

Introduction

General difference

Culinary usage

Nutrition

Calories

Carbs

Fibers

Glycemic index

Proteins

Fats

Minerals

Vitamins

Health impacts

Cardiovascular

Diabetes

Cancer

References

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

Pecan

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

Almonds

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

Contains more StarchStarch	+56.5%
Contains more GlucoseGlucose	+325%
Contains more FructoseFructose	+175%
Contains more MaltoseMaltose	+∞%
Contains more GalactoseGalactose	+∞%

~equal in Sucrose ~3.95g

~equal in Lactose ~0g

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

Pecan

Saturated fat: Sat. Fat 6.18 g

Monounsaturated fat: Mono. Fat 40.801 g

Polyunsaturated fat: Poly. Fat 21.614 g

Almonds

Saturated fat: Sat. Fat 3.802 g

Monounsaturated fat: Mono. Fat 31.551 g

Polyunsaturated fat: Poly. Fat 12.329 g

Contains more Mono. FatMonounsaturated fat	+29.3%
Contains more Poly. FatPolyunsaturated fat	+75.3%

Contains less Sat. FatSaturated fat

-38.5%

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.

Pecan

Almonds

Contains more CopperCopper	+16.4%
Contains more ZincZinc	+45.2%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+106.5%

Contains more MagnesiumMagnesium	+123.1%
Contains more CalciumCalcium	+284.3%
Contains more PotassiumPotassium	+78.8%
Contains more IronIron	+46.6%
Contains more PhosphorusPhosphorus	+73.6%

~equal in Selenium ~4.1µg

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.

Pecan

Almonds

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+222%
Contains more Vitamin B5Vitamin B5	+83.2%
Contains more Vitamin B6Vitamin B6	+53.3%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin EVitamin E	+1730.7%
Contains more Vitamin B2Vitamin B2	+775.4%
Contains more Vitamin B3Vitamin B3	+210%
Contains more FolateFolate	+100%
Contains more CholineCholine	+28.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Health impacts

Cardiovascular

Section reviewed by cardiologist 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)

References

Author name: Jack Yacoubian

Education: Haigazian Medical University

Last updated: June 30, 2023

Medically reviewed by Igor Bussel

Infographic

Infographic link

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	1.4mg	25.63mg	162%
Manganese	4.5mg	2.179mg	101%
Vitamin B2	0.13mg	1.138mg	78%
Polyunsaturated fat	21.614g	12.329g	62%
Vitamin B1	0.66mg	0.205mg	38%
Magnesium	121mg	270mg	35%
Fats	71.97g	49.93g	34%
Phosphorus	277mg	481mg	29%
Protein	9.17g	21.15g	24%
Monounsaturated fat	40.801g	31.551g	23%
Calcium	70mg	269mg	20%
Copper	1.2mg	1.031mg	19%
Vitamin B3	1.167mg	3.618mg	15%
Iron	2.53mg	3.71mg	15%
Zinc	4.53mg	3.12mg	13%
Fiber	9.6g	12.5g	12%
Saturated fat	6.18g	3.802g	11%
Potassium	410mg	733mg	10%
Vitamin B5	0.863mg	0.471mg	8%
Vitamin B6	0.21mg	0.137mg	6%
Folate	22µg	44µg	6%
Calories	691kcal	579kcal	6%
Carbs	13.86g	21.55g	3%
Vitamin K	3.5µg	0µg	3%
Choline	40.5mg	52.1mg	2%
Selenium	3.8µg	4.1µg	1%
Vitamin C	1.1mg	0mg	1%
Net carbs	4.26g	9.05g	N/A
Sugar	3.97g	4.35g	N/A
Starch	0.46g	0.72g	0%
Sodium	0mg	1mg	0%
Vitamin A	3µg	0µg	0%
Trans fat		0.015g	N/A
Tryptophan	0.093mg	0.211mg	0%
Threonine	0.306mg	0.601mg	0%
Isoleucine	0.336mg	0.751mg	0%
Leucine	0.598mg	1.473mg	0%
Lysine	0.287mg	0.568mg	0%
Methionine	0.183mg	0.157mg	0%
Phenylalanine	0.426mg	1.132mg	0%
Valine	0.411mg	0.855mg	0%
Histidine	0.262mg	0.539mg	0%
Fructose	0.04g	0.11g	0%
Omega-3 - ALA		0.003g	N/A
Omega-6 - Eicosadienoic acid	0g	0.002g	N/A
Omega-6 - Linoleic acid		12.32g	N/A