Walnut vs. Pecan — Health Impact and Nutrition Comparison

Minerals

There is no significant difference between these two nuts in terms of mineral content. Nevertheless, walnut is the winner in this category, with a higher content of calcium, magnesium, phosphorus, as well as copper, and iron.

On the other hand, pecans have higher zinc content.

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.

Walnut

6

Pecan

3

Contains more MagnesiumMagnesium	+30.6%
Contains more CalciumCalcium	+40%
Contains more IronIron	+15%
Contains more CopperCopper	+32.2%
Contains more PhosphorusPhosphorus	+24.9%
Contains more SeleniumSelenium	+28.9%

Contains more ZincZinc	+46.6%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+31.8%

~equal in Potassium ~410mg

Vitamins

From the viewpoint of vitamins, pecan is the king. Pecan is fairly rich in vitamins B1, E, and A and, to a lesser extent, higher in vitamins B5 and K.

At the same time, walnuts are drastically higher in vitamin B6.

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.

Walnut

4

Pecan

5

Contains more Vitamin CVitamin C	+18.2%
Contains more Vitamin B2Vitamin B2	+15.4%
Contains more Vitamin B6Vitamin B6	+155.7%
Contains more FolateFolate	+345.5%

Contains more Vitamin AVitamin A	+180%
Contains more Vitamin EVitamin E	+100%
Contains more Vitamin B1Vitamin B1	+93.5%
Contains more Vitamin B5Vitamin B5	+51.4%
Contains more Vitamin KVitamin K	+29.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~1.167mg

~equal in Vitamin B12 ~0µg

~equal in Choline ~40.5mg

Fats

From the very start, it is necessary to point out that pecan and walnut are rich sources of unsaturated fats. In fact, from the comparison charts below, you can easily see that pecans are extremely rich in monounsaturated fats. On the other hand, walnuts are higher in polyunsaturated fat, including omega-3 and omega-6 fatty acids, which we will discuss later. Walnuts are also higher in linoleic acid, alpha-linolenic, and arachidonic acids, essential nutrients that our body can only get from food or supplements

Fat Type Comparison

Fat type breakdown side-by-side comparison

Walnut

2

Saturated Fat: Sat. Fat 6.126 g

Monounsaturated Fat: Mono. Fat 8.933 g

Polyunsaturated fat: Poly. Fat 47.174 g

Pecan

1

Saturated Fat: Sat. Fat 6.18 g

Monounsaturated Fat: Mono. Fat 40.801 g

Polyunsaturated fat: Poly. Fat 21.614 g

Contains more Poly. FatPolyunsaturated fat

+118.3%

Contains more Mono. FatMonounsaturated Fat

+356.7%

~equal in Saturated Fat ~6.18g

Calories

Both nuts are high in calories. Pecans have 691 calories per 100g, and walnuts have 654 calories per 100g.

Carbohydrates

The nuts' carb content equals 14g per 100g.

Cardiovascular health

The Dietary Guidelines for Americans state that consuming nuts is directly linked to improved nutrient intake and diet quality and better health outcomes associated with cardiovascular disease (1).

According to this study, consuming 30 grams per day of nuts (like walnuts) as part of a Mediterranean diet has been shown to significantly reduce cardiovascular risk (such as myocardial infarction, stroke, and death from cardiovascular disease) by approximately 30% after following this diet for 5 years (2).

The amount of nuts consumed daily, rather than the type, is the main factor in lowering total cholesterol, LDL (“bad” cholesterol) and triglycerides. Stronger effects were observed for consuming at least 60 grams of nuts daily (3).

This study has shown that walnut consumption reduces systolic blood pressure in elderly subjects, especially those with mild hypertension (blood pressure levels of 140-159 mmHg systolic and/or 90-99 mmHg diastolic) (4, 5).

On the other hand, pecans are high in tocopherol, which may help reduce the risk of atherosclerosis, the most common cause of coronary heart disease (6).

Alzheimer’s Disease

It is worth mentioning that walnuts and pecans are among the most important sources of bioactive compounds such as polyphenols and vitamin E, which are famous for their antioxidant and anti-inflammatory activities. According to a review published in 2017, the main polyphenol of walnuts is pedunculagin, an ellagitannin (7). Several studies prove the role of ellagitannin against disease development and progression, including neurodegenerative diseases like Alzheimer’s disease and different types of cancer.

Walnuts are higher in vitamin B6 (pyridoxine), which is essential for many enzyme reactions in our organism. These include the processing of proteins, carbs, and fats, the formation of red blood cells, and neurotransmitters, which ensure the transmission of impulses in the nervous system. Adequate intake of vitamin B6 may prevent and treat anemia and symptoms of PMS, reduce Alzheimer’s disease risk, and support brain function. It also helps improve our mood.

On the other hand, pecans are higher in vitamin B1 (thiamin), which plays a significant role in energy metabolism and is also involved in transforming proteins, carbohydrates, and fats. Besides the health benefits of vitamin B6 shown above, vitamin B1 also prevents or delays cataracts and contributes to proper digestion by secreting hydrochloric acid. As a powerful antioxidant, thiamin has anti-aging properties (8).

Diabetes

According to a study published in 2016, the consumption of walnut oil by people with diabetes mellitus type 2 was shown to decrease blood glucose levels (9).

According to one study (10), consuming a serving of pecans daily can enhance blood insulin, insulin resistance, and beta-cell activity in at-risk persons. 
Furthermore, pecans have a low glycemic index, so they do not induce blood sugar spikes, even in diabetics.

You can find more info about pecan and diabetes on this link.