Pecan vs. Chestnut — Health Impact and Nutrition Comparison

Taste and Culinary 

Chestnuts have a slightly sweet flavor similar to sweet potato rather than another type of nut. Chestnuts are used in desserts, baking, preparing chocolate truffles and salads, and stuffing with cranberries or apples. They go well in winter soups and desserts.

Pecans have a dry and sweet taste. They are widely consumed in raw form and ingredients in pastries, candies, salads, cookies, pasta, and other dishes. Furthermore, nutshells can smoke meats, ground, beauty products, and even be made excellently.

Varieties

Chestnuts are a group of eight or nine species of trees and shrubs that belong to the genus Castanea in the family Fagaceae. The name "chestnut" refers to the nuts produced by this plant. Chestnuts are native to the Northern Hemisphere. 

There are four significant types of chestnut: American Chestnut, European Chestnut, Chinese Chestnut, and Japanese Chestnut. They are shiny brown, with a flat bottom and a point. 

Pecan originated from South-central America and Mexico. Pecan belongs to the genus Carya in the family Juglandaceae. Pecans come in over 500 varieties with slightly different characteristics such as flavor, texture, size, color, shape, etc. Cape Fear, Desirable, Moreland, Stuart, and Natives are. Pecans have oval or elongated shells colored dark brown.

Macronutrients

The chart below shows that pecan and chestnut significantly differ in their macronutrient content. Pecans primarily consist of fats, while 68% of chestnuts is their water content. Chestnuts are richer in carbs, while pecans are higher in protein. Please, read more in the corresponding sections. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Pecan

3

Protein: 9.17 g

Fats: 71.97 g

Carbs: 13.86 g

Water: 3.52 g

Other: 1.48 g

Chestnut

2

Protein: 2 g

Fats: 1.38 g

Carbs: 27.76 g

Water: 68.15 g

Other: 0.71 g

Contains more ProteinProtein	+358.5%
Contains more FatsFats	+5115.2%
Contains more OtherOther	+108.5%

Contains more CarbsCarbs	+100.3%
Contains more WaterWater	+1836.1%

Fats

Pecan provides more overall fat content than chestnut. In particular, it contains 72g of fats per 100g, while chestnut has only 1.4g. Pecans are 40 times richer in monounsaturated fats, 21 times higher in polyunsaturated fats, and 6 times in saturated fats. Hence, most of the pecan fats are heart-healthy monounsaturated fats. 

Cholesterol

Chestnuts and pecans have no cholesterol.

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

Chestnut

1

Saturated Fat: Sat. Fat 0.26 g

Monounsaturated Fat: Mono. Fat 0.476 g

Polyunsaturated fat: Poly. Fat 0.545 g

Contains more Mono. FatMonounsaturated Fat	+8471.6%
Contains more Poly. FatPolyunsaturated fat	+3865.9%

Contains less Sat. FatSaturated Fat

-95.8%

Carbs

Chestnuts contain more overall carbs than pecans. They have 27.76 g of carbs in 100g, while pecans have 13.86g. 

All that 27.76g in chestnuts are net carbs. 

In contrast, pecans contain starch, sugars, and, most importantly, high amounts of fiber. 100g of pecans has 9.6g of dietary fiber, including soluble and insoluble fiber.

Minerals

Pecan is relatively high in minerals. 

Pecan has more calcium, iron, magnesium, phosphorus, and copper than chestnut. Moreover, it contains 18 times more zinc and less sodium. 

On the other hand, chestnut contains more potassium.

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

9

Chestnut

1

Contains more MagnesiumMagnesium	+124.1%
Contains more CalciumCalcium	+52.2%
Contains more IronIron	+46.2%
Contains more CopperCopper	+154.2%
Contains more ZincZinc	+1712%
Contains more PhosphorusPhosphorus	+179.8%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+426.9%
Contains more SeleniumSelenium	+∞%

Contains more PotassiumPotassium

+74.4%

Vitamins

Overall, the amount of vitamins in pecan is higher than that of chestnut. It contains a significantly higher amount of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin K, and Vitamin E.

Chestnut contains 24 times more Vitamin C, B6, and folate.

Both lack Vitamin B12 and Vitamin D.

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

8

Chestnut

3

Contains more Vitamin AVitamin A	+229.4%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+345.9%
Contains more Vitamin B2Vitamin B2	+25%
Contains more Vitamin B3Vitamin B3	+59.6%
Contains more Vitamin B5Vitamin B5	+173.1%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+2327.3%
Contains more Vitamin B6Vitamin B6	+11%
Contains more FolateFolate	+72.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Calories

The number of calories in pecans is higher than in chestnuts. It has almost six times more calories per 100g: 691 kcal, whereas chestnut contains only 131 kcal per 100g. 

Glycemic Index

The glycemic index of pecan is lower than that of chestnut. 

The GI of pecan is equal to 10, while the estimated glycemic index of chestnuts is 54. Pecan is considered a low-glycemic index food.

You can check the glycemic indexes of 350+ foods on our glycemic index chart page. 

Weight Loss

Because chestnuts have a low number of calories and fats, they are a good choice in low-calorie and low-fat diets.

Although the pecan has more calories and fats, it can also be used in some diets. Pecans are the better choice if you are on a low carbs diet, such as the Keto diet. Besides, pecan has a low glycemic index, suitable for Low GI or Medium GI diets. 

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

According to one study, pecans' high monounsaturated fatty acid content may help reduce triglyceride and low-density lipoprotein (bad cholesterol) levels in the blood, lowering cardiovascular risk. According to this animal study, chestnuts may also lower total cholesterol levels in the blood (1.2).

These studies show that pecans and chestnuts may help reduce arterial blood pressure. It should be noted that pecans have a high arginine content, which is significant since arginine is a precursor to nitric oxide synthesis, which is linked to a decrease in blood pressure (3.4). 

Nuts like chestnuts and pecans, which are high in antioxidants and minerals, may help lower the risk of cardiovascular issues like myocardial infarction or stroke (5).

Cancer

Based on research, nuts are rich in antioxidants and anti-cancer properties. 

According to the study, pecan contains powerful anti-cancer properties, such as 4-hydroxybenzoic, chlorogenic, vanillic, caffeic, and ellagic acid, which are effective against tumor cell growth and may be considered an alternative to the treatment of cancer (6). 

On the other hand, Chestnuts are high in Vitamin C, phenolic acids, flavonoids, and tannins, all of which have anti-cancer properties. According to one study, chestnuts may be beneficial in treating stomach cancer and epistaxis (7).

Boost Immune System

According to research, Vitamin C may help people recover faster from the common cold.

Pecans are an excellent immune-boosting food because of their high Vitamin C content. Vitamin C increases the production of white blood cells and acts as an antioxidant, lowering the risk of free radical formation and neutralizing them before they cause healthy cells to mutate or cause oxidative stress near vital organs (8). 

Diabetes

According to studies, nuts, such as pecan or chestnut, can help to reduce blood sugar levels.

Pecans have a low glycemic index, so they do not cause a spike in blood sugar, even in people with diabetes. When eaten as part of a meal, pecans can even offset the effects of foods with a higher glycemic index (9). 

Other Health Benefits

Several pecan compounds, such as polyphenols and Vitamin E, have potent antioxidant and anti-inflammatory properties. Several studies have demonstrated the role of these compounds in disease initiation and progression, including neurodegenerative diseases such as Alzheimer's and various types of cancer (10).

Chestnuts contain folic acid, which can aid in the prevention of congenital disabilities in newborns. However, eating chestnuts in moderation to avoid gaining too much weight is unfavorable during pregnancy (11).

Improve Brain Function

First, pecans are rich in the Vitamin B family, which is directly linked to proper neurological development and function.

According to the study, monounsaturated fatty acids in pecan may help to decrease mental decline and reduce inflammation. Besides, pecans are also rich in potassium, increasing blood flow to the brain and promoting good nervous system health (12).

Allergy

Although pecans and chestnuts have potential health benefits, they also have downsides.
Patients allergic to tree nuts are frequently allergic to pecan and chestnut. Itching, swelling, and burning in the mouth and throat are symptoms.

In cases of chestnut allergy, the allergen responsible for the reaction is most likely one of the lipid transfer proteins. Thirty percent of chestnut-allergic patients have severe anaphylactic reactions to ingestion. Common symptoms are wheezing throat swelling, and difficulty breathing (13).