Pecan vs. Almond — Health Impact and Nutrition Comparison

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

0

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

Almond

6

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

2

Saturated Fat: Sat. Fat 6.18 g

Monounsaturated Fat: Mono. Fat 40.801 g

Polyunsaturated fat: Poly. Fat 21.614 g

Almond

1

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

4

Almond

5

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

6

Almond

5

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+2700%
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 E Vitamin 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

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)