Pecan vs. Walnut

Nutrition comparison of Pecan and Walnut


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of pecan versus walnut (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pecan and walnut:

  • Both pecan and walnut are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
  • Walnut has more Vitamin B6 and folate.
Detailed nutritional comparison of pecan and walnut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Pecan (Nuts, pecans) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Pecan src
Image of Walnut src

Here's an infographic summarizing the nutritional differences between pecan and walnut. marks particularly rich nutrients.


Calories and Carbs

calories

Both pecan and walnut are high in calories. Pecan has a little more calories (6%) than walnut by weight - pecan has 691 calories per 100 grams and walnut has 654 calories.

For macronutrient ratios, pecan is lighter in protein, heavier in fat and similar to walnut for carbs. Pecan has a macronutrient ratio of 5:8:88 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pecan Walnut
Protein 5% 9%
Carbohydrates 8% 8%
Fat 88% 84%
Alcohol ~ ~

carbohydrates

Pecan and walnut contain similar amounts of carbs - pecan has 13.9g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.

dietary fiber

Both pecan and walnut are high in dietary fiber. Pecan has 43% more dietary fiber than walnut - pecan has 9.6g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.

sugar

Pecan and walnut contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and walnut has 2.6g of sugar.

Protein

protein

Both pecan and walnut are high in protein. Walnut has 66% more protein than pecan - pecan has 9.2g of protein per 100 grams and walnut has 15.2g of protein.

Fat

saturated fat

Both pecan and walnut are high in saturated fat. Pecan is very similar to walnut for saturated fat - pecan has 6.2g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.

Vitamins

Vitamin C

Pecan and walnut contain similar amounts of Vitamin C - pecan has 1.1mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.

Vitamin A

Pecan and walnut contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.

Vitamin E

Pecan and walnut contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.

Vitamin K

Pecan and walnut contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.

The B Vitamins

Walnut has more Vitamin B6 and folate. Both pecan and walnut contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.

Pecan Walnut
Thiamin 0.66 MG 0.341 MG
Riboflavin 0.13 MG 0.15 MG
Niacin 1.167 MG 1.125 MG
Pantothenic acid 0.863 MG 0.57 MG
Vitamin B6 0.21 MG 0.537 MG
Folate 22 UG 98 UG

Minerals

calcium

Both pecan and walnut are high in calcium. Walnut has 40% more calcium than pecan - pecan has 70mg of calcium per 100 grams and walnut has 98mg of calcium.

iron

Both pecan and walnut are high in iron. Pecan is very similar to pecan for iron - pecan has 2.5mg of iron per 100 grams and walnut has 2.9mg of iron.

potassium

Both pecan and walnut are high in potassium. Pecan is very similar to pecan for potassium - pecan has 410mg of potassium per 100 grams and walnut has 441mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both pecan and walnut contain small amounts of lutein + zeaxanthin.

Pecan Walnut
beta-carotene 29 UG 12 UG
lutein + zeaxanthin 17 UG 9 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than pecan per 100 grams.

Pecan Walnut
alpha linoleic acid 0.986 G 9.08 G
Total 0.986 G 9.08 G

omega 6s

Comparing omega-6 fatty acids, both pecan and walnut contain significant amounts of linoleic acid.

Pecan Walnut
other omega 6 0.069 G 0.063 G
linoleic acid 20.628 G 38.093 G
Total 20.697 G 38.156 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Pecan (Nuts, pecans) and Walnut (Nuts, walnuts, english) .

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FAQ

Does pecan or walnut contain more calories in 100 grams?
Both pecan and walnut are high in calories. Pecan has a little more calories ( 10%) than walnut by weight - pecan has 691 calories in 100g and walnut has 654 calories.

Does pecan or walnut contain more calcium?
Both pecan and walnut are high in calcium. Walnut has 40% more calcium than pecan - pecan has 70mg of calcium in 100 grams and walnut has 98mg of calcium.

Does pecan or walnut contain more iron?
Both pecan and walnut are high in iron. Pecan is very similar to pecan for iron - pecan has 2.5mg of iron in 100 grams and walnut has 2.9mg of iron.

Does pecan or walnut contain more potassium?
Both pecan and walnut are high in potassium. Pecan is very similar to pecan for potassium - pecan has 410mg of potassium in 100 grams and walnut has 441mg of potassium.

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