Pecans vs walnuts: which is healthier?
They are about equally nutrient-dense: pecans scores 20/100 and walnuts 23/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Pecans
691 kcal per 100 g. 1 oz (about 19 halves): 28 g
Walnuts
654 kcal per 100 g. 1 oz (about 7 halves): 28 g
Which to pick for your goal
- Fewer caloriesAbout even691 vs 654 kcal per 100 g
- More proteinWalnuts9.2 vs 15 g per 100 g
- More fiberPecans9.6 vs 6.7 g per 100 g
- Less sugarWalnuts4 vs 2.6 g per 100 g
- More potassiumAbout even410 vs 441 mg per 100 g
- Less saturated fatAbout even6.2 vs 6.1 g per 100 g
Nutrition side by side
| Nutrient | Pecans, 100 g | Walnuts, 100 g | Pecans, 28 g | Walnuts, 28 g |
|---|---|---|---|---|
| Calories | 691 kcal | 654 kcal | 193 kcal | 183 kcal |
| Protein | 9.2 g | 15 g | 2.6 g | 4.3 g |
| Carbohydrates | 14 g | 14 g | 3.9 g | 3.8 g |
| Sugars | 4 g | 2.6 g | 1.1 g | 0.7 g |
| Fiber | 9.6 g | 6.7 g | 2.7 g | 1.9 g |
| Fat | 72 g | 65 g | 20 g | 18 g |
| Saturated fat | 6.2 g | 6.1 g | 1.7 g | 1.7 g |
| Vitamin C | 1.1 mg | 1.3 mg | 0.3 mg | 0.4 mg |
| Vitamin A | 3 µg | 1 µg | 0.8 µg | 0.3 µg |
| Potassium | 410 mg | 441 mg | 115 mg | 123 mg |
| Iron | 2.5 mg | 2.9 mg | 0.7 mg | 0.8 mg |
| Calcium | 70 mg | 98 mg | 20 mg | 27 mg |
| Magnesium | 121 mg | 158 mg | 34 mg | 44 mg |
| Sodium | 0 mg | 2 mg | 0 mg | 0.6 mg |
Last updated . Scores use the HowHealthyIs Score method.