Which is the Healthier, “Pecan vs Walnut”?

Nuts and seeds have many nutritional values in the food groups like healthy fats, proteins, antioxidants, vitamins, and minerals, among others. They keep our bodies healthy and also maintain healthy eyesight. Pecans vs walnut both are rich in calories and carbohydrates, but walnuts have more proteins. Both nuts are good sources of magnesium and manganese thus the reason we discuss pecan vs walnut. 

Pecan vs Walnut

Which is Healthier? – Pecan vs Walnut

Nutritional Value in Nuts

Pecans vs walnut both are high in dietary fibre, and only a handful is required for satisfaction. They are also concentrated with omega-3 fatty acids like seafood, and they are an excellent alternative for those who can’t stand fish. Their crunchy texture and smooth, buttery flavour add a massive amount of energy where the body needs it. 

  • A concentration of monounsaturated fats like omega-3, omega-6, and fatty acids which are best for the reduction of bad cholesterol (LDL) and then boosting good cholesterol (HDL) in the body. Thus they are healthy for the heart.
  • Nuts are an excellent source of vitamin E, which is an antioxidant.
  • Most of the B vitamins are in nuts like riboflavin, niacin, thiamin, pantothenic acid, vitamin B6, and folates, and all are vital for proper metabolism.
  • They are concentrated in minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium.

Healthy Nut Benefits

1. Antioxidant

Pecans vs walnut both are rich sources of antioxidants, but walnuts contain more while pecans are at the bottom. 

2. Fighting Diseases

The walnut fruit contains oil and supplement extracts with medicinal values to treat and reduce the risk of chronic diseases. These extracts also reduce inflammation in the body which leads to most lifelong conditions. A high walnut intake reduces the risk of cardiovascular diseases, most cancers diabetes, Alzheimer, and brain ageing.

3. Availability and Cost

Pecans are more pricey than walnuts in the U.S, but in other places where they are locally available, they are way cheaper than pecans. However, it is not about the price but the nutritional value that you should consider first. Pecan vs Walnut is a close contest, but the latter takes the crown with more health benefits, they are cheaper and highly available. 

4. Calories

Nuts have a high-fat content, which is a huge requirement by the body as energy-giving foods. The calorie content in pecan vs walnut is the same. An ounce of walnuts has 183 calories while pecans of the same size contain 193 calories. 

Those trying to add weight can increase or introduce the number of nuts in their diet. It is not to say those working to lose weight should keep off nuts, but they can still have them although in small portions.

5. Fats

Pecans contain more fat when compared to walnuts. An ounce (28g) of pecans has 20.2 g of fat while walnuts have 18.3 g in the same serving of 28 g. The kind of fat produced by both nuts is the main difference between them.

Pecans contain monounsaturated fat in large amounts, whereas walnuts contain polyunsaturated, both of which have healthy body benefits. The latter is richer in omega-3 and six fatty acids than pecans. 

6. Protein

In a serving of one ounce (4.3 g), walnuts contain more protein while pecans have 2.6 more per the same serving. Although nuts contain a lot of protein, they are not a complete source of protein, especially for vegetarians. 

The human body needs protein to carry out its normal processes like tissue repair, regulating blood sugar levels, and improving moods. 

7. Carbohydrates

Pecans vs walnut both have three macronutrients, including carbohydrates. A single serving of one ounce for both contains 3.8 g of carbs, half of which is from dietary fibre and 0.7 from sugars. 

On the other hand, the same serving of pecans contains 3.9 g of carbs and 2.7 g is from dietary fibre, and 1.1 g comes from sugars. Besides vegetables and fruits, these nuts are ideal sources of dietary fibre. 

8. Vitamins and Minerals

As an excellent source of vitamins and minerals, both pecans vs walnut are rich in manganese, copper, magnesium, phosphorus and zinc. Both nuts have similar nutritional profiles, especially for vitamins and minerals. Incorporating nuts into your diet is a move against dietary deficiencies.

The Health Benefits of Walnuts

They have been part of the human diet for ages, but in the modern world, they are enjoyed as a snack. You can have a mix of nuts or incorporate them into different recipes. Walnut oil and walnut butter are made from walnuts. 

They are a good source of antioxidants topping the list of over 1000 other antioxidant foods in the U.S. Foods rich in antioxidants lower the activity of free radicals in the body thus the risk of severe diseases like cancer is reduced. 

Walnuts have also been known to lower harmful cholesterol levels. Thus the performance of blood vessels is improved, and they also reduce inflammation; hence they are suitable for a healthy heart. 

In addition to the benefits to the heart, they are also good for the brain. Some studies have shown the improvement of memory on the consumption of walnuts. They are also said to improve learning skills if consumed for ten months every day. 

The Health Benefits of Pecans

Pecans support general well-being if incorporated into a daily eating routine. They contain different antioxidants, Vitamin E, and phenolic compounds that also contain antioxidant benefits. 

Pecan vs Walnut

They are the primary ingredient in preparing pecan pie, but you can also enjoy them in different recipes. Pecans are also a good source of antioxidants, and consuming them prevents oxidative stress. Eating them increases the levels of antioxidants in the bloodstream after 24 hours of consumption.

A diet that is high in pecans changes the serum lipid in both healthy men and women. Since pecans are rich in monounsaturated fats, they are recommended for those who are trying to lower their diet cholesterol meaning they are heart-friendly. A large amount of copper in both pecan and walnut improves brain activity among other benefits. 

General Health Benefits from Nuts

  • A healthy heart from omega-3 fats and polyunsaturated fats.
  • Improve blood flow.
  • Ideal for losing or gaining weight
  • Antioxidants that slow the ageing process such as vitamin E that prevents free radicals hence lowering the chances of chronic diseases like cancer.
  • Repairs body tissues
  • Improves brain functions like memory and learning skills.
  • Strengthens bones. 


Consumption of both pecan vs walnut is a great way to improve your health because both nuts are filled with nutritional benefits. Whether one is working on losing weight or gaining, the intake of both nuts will be helpful. 

Those losing weight only need to take them in small quantities and vice versa for the other group. Both nuts can be eaten as snacks individually or incorporated into different recipes to get the best out of them. 

Pecan vs walnut is an eternal battle because both have similar health benefits, and they are easily mistaken for the other. Physically, they have the same colour, size and texture, and both are added to salads, desserts and snacks for their crunchy nature. Although e similarities are many, there are also crucial differences in appearance and taste, uses and general nutrition profile. 

Both pecans vs walnuts are significantly related, and they can be fantastic health supplements as they also contain medicinal values. Therefore, crowning one over the other is tricky. They are healthy and also must have the same nutritional values. Incorporate nuts into your diet and enjoy their utmost benefits.

Some studies crown walnuts as the winner in the battle to compare them to pecans. Walnuts are said to be healthier, cheaper, and readily available. They are ideal as butter spreads, and savoury dishes, thus you can enjoy them in different ways. 

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Andrew is a professional writer with 7+ Years of experience. His style and uniqueness inspire and educate readers throughout the world.

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About the Author: Andrew

Andrew is a professional writer with 7+ Years of experience. His style and uniqueness inspire and educate readers throughout the world.

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