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.
USDA sources for nutritional information: Pecan (Nuts, pecans) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
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.
Pecan g
()
|
Daily Values (%) |
Walnut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.