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Walnut vs. Pecan — Health Impact and Nutrition Comparison

Article author photo Zvart Movsisyan by Zvart Movsisyan | Last updated on March 15, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Walnut
vs
Pecan

Summary

It is essential to emphasize that walnuts and pecans are a goldmine of energy and nutrients, so dieticians and nutritionists highly recommend them.

Both of them are rich in unsaturated fats. Pecan is richer in monounsaturated fat, while walnut is richer in polyunsaturated fat, including omega-3 and omega-6 fatty acids.

In vitamin content, pecan wins hands down. It is especially richer in vitamin A and vitamin E and considerably higher in vitamins B1 and B5.

It is important to point out the potential risks of allergy, simultaneous medication use, as well as overeating, which can result in obesity or digestive dysfunctions. Enjoy your nuts, and don’t forget about moderation.

Introduction

What kind of snacks do you prefer? Some specialists claim that nuts are the best choice. Among the many other nuts, pecan and walnuts are unique for nutrients and health benefits. Both of them are edible tree nuts. Despite several similarities, they have quite a few differences. Let’s discuss them.

Main Differences

Pecans originated in South Central America and Mexico, dating back to the 16th century, while walnuts owe their origin to Asia and Europe and date back to 7000 B.C. The Romans called walnuts “Jupiter’s royal acorn.”

Did you know that “pecan” means a nut that needs a stone to be cracked because it is extremely hard to do by hand? Pecans also have oval or elongated shells in a dark brown color.

On the other hand, walnut shells are easy to crack or open, even by hand. It is round-shaped and light brown colored. Walnuts look like “little brains” and are famously known for their brain-boosting function.

Pecans are drier and sweeter, while walnuts may be a little bitter due to their rich oil content. That’s why sometimes pecans are used in roasted form.

Both are widely used not only in raw form but also as ingredients in pastries, candies, salads, cookies, and pasta, as well as in producing walnut butter and oil.

Both are widely consumed worldwide; however, pecan is primarily consumed in North America. Prices depend on the territory; pecan is cheaper in North America, and, inversely, walnut is cheaper in Europe and Asia.

Taste and Texture

Compared to other nuts, walnuts are generally more bitter and are utilized to give desserts, salads, granolas, and oatmeal a crunchy consistency, among other things. On the other hand, pecans have a unique flavor and are slightly sweeter in taste. 

They both have a hard shell; however, the texture of pecans is somewhat waxy, while walnuts are crunchier.

Nutrition

Pecan is slightly higher in dietary fiber. Conversely, walnut is richer in protein and essential amino acids. It is also worth mentioning that pecan contains less sodium and has a lower glycemic index.

By contrast, walnuts are lower in sugar and saturated fats. Both contain equal amounts of cholesterol.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Pecan
3
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 +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
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 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Pecan
5
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 +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 E Vitamin 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
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Pecan
1
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 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.

Health Benefits

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.

Downsides and Risks

If you are sure that pecans and walnuts are superfoods and are eager to enjoy them, you should wait a minute, as there are some downsides.

Above all, an allergic reaction is the most common risk of pecans, walnuts, and other nuts. The allergy symptoms can vary from hives around the mouth, diarrhea, abnormal breathing, and asthma attacks up to anaphylaxis.

Although dieticians recommend pecans and walnuts as part of different weight-loss diets, you can quickly gain weight if you eat more than the daily recommended quantity.

Certain substances in walnuts called tannins decrease the absorption of other medications. Taking some medications simultaneously with black walnut should be avoided.

And finally, you can get diarrhea and vomiting by eating a large number of nuts due to their high fiber content.

Article author photo Zvart Movsisyan
Education: Medical Biochemistry MD
Last updated: March 15, 2024
Medically reviewed by Elen Khachatrian

Infographic

Walnut vs Pecan infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +66.1%
Contains more WaterWater +15.6%
Contains more OtherOther +20.3%
Contains more FatsFats +10.4%
~equal in Carbs ~13.86g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
2
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pecan
2
10% 88%
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
Contains more GlucoseGlucose +100%
Contains more FructoseFructose +125%
Contains more StarchStarch +666.7%
Contains more SucroseSucrose +60.5%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Pecan Opinion
Calories 654kcal 691kcal Pecan
Protein 15.23g 9.17g Walnut
Fats 65.21g 71.97g Pecan
Vitamin C 1.3mg 1.1mg Walnut
Net carbs 7.01g 4.26g Walnut
Carbs 13.71g 13.86g Pecan
Magnesium 158mg 121mg Walnut
Calcium 98mg 70mg Walnut
Potassium 441mg 410mg Walnut
Iron 2.91mg 2.53mg Walnut
Sugar 2.61g 3.97g Walnut
Fiber 6.7g 9.6g Pecan
Copper 1.586mg 1.2mg Walnut
Zinc 3.09mg 4.53mg Pecan
Starch 0.06g 0.46g Pecan
Phosphorus 346mg 277mg Walnut
Sodium 2mg 0mg Pecan
Vitamin A 20IU 56IU Pecan
Vitamin A RAE 1µg 3µg Pecan
Vitamin E 0.7mg 1.4mg Pecan
Manganese 3.414mg 4.5mg Pecan
Selenium 4.9µg 3.8µg Walnut
Vitamin B1 0.341mg 0.66mg Pecan
Vitamin B2 0.15mg 0.13mg Walnut
Vitamin B3 1.125mg 1.167mg Pecan
Vitamin B5 0.57mg 0.863mg Pecan
Vitamin B6 0.537mg 0.21mg Walnut
Vitamin K 2.7µg 3.5µg Pecan
Folate 98µg 22µg Walnut
Choline 39.2mg 40.5mg Pecan
Saturated Fat 6.126g 6.18g Walnut
Monounsaturated Fat 8.933g 40.801g Pecan
Polyunsaturated fat 47.174g 21.614g Walnut
Tryptophan 0.17mg 0.093mg Walnut
Threonine 0.596mg 0.306mg Walnut
Isoleucine 0.625mg 0.336mg Walnut
Leucine 1.17mg 0.598mg Walnut
Lysine 0.424mg 0.287mg Walnut
Methionine 0.236mg 0.183mg Walnut
Phenylalanine 0.711mg 0.426mg Walnut
Valine 0.753mg 0.411mg Walnut
Histidine 0.391mg 0.262mg Walnut
Fructose 0.09g 0.04g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut 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
32%
Walnut
31%
Pecan
Minerals Daily Need Coverage Score
152%
Walnut
149%
Pecan

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 1.36g)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 0.053999999999999g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 2mg)
Which food is cheaper?
Pecan
Pecan is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.