What is the Nutritional Difference between Walnuts and Pecans?


Most of us know that walnuts and pecans are good for the heart and have a high antioxidant content, but fewer of us know just how many amazing health benefits are actually packed into these nuts and what is the nutritional difference between the two.

Let’s take a look at how walnuts and pecans compare to each other when it comes to nutritional content!


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One ounce of walnuts contains 185 calories, just under 4 carbs and nearly 25% of your daily recommended intake of unsaturated fats. These unsaturated fats hold heart-nourishing omega-3 fatty acids, as well. One ounce of walnuts gives you almost 10% of your daily needs for protein.

Walnuts contain an abundance of minerals and vitamins, including:

  • Folate
  • Vitamin A
  • Vitamin E
  • Other B vitamins
  • Antioxidants

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Walnuts contain slightly less sugar, fat and carbohydrates, and fewer calories when compared with pecans. And they have a bit more protein, although the difference is not very significant.

Walnuts have more thiamine, riboflavin, Vitamin B-6 and folate than pecans. And as far as lipids go, walnuts have more polyunsaturated fatty acids in comparison with pecans.


In every ounce of pecans, you take in about 200 calories. This same amount gives you around 5% of your daily protein and 25% of your daily recommended intake of mono- and polyunsaturated fats, protecting your heart.

Pecans are a powerhouse of vitamins and minerals, including:

  • A vitamins
  • B vitamins
  • E vitamins
  • Magnesium
  • Potassium
  • Zinc
  • Antioxidants


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Pecans have more calcium, iron, magnesium, phosphorus, potassium and sodium in comparison with walnuts. They also have less zinc than their rival nut. Pecans have higher Vitamin C, niacin, Vitamin E and Vitamin K.

Neither walnuts nor pecans have any B-12, Vitamin D, caffeine or cholesterol. And in terms of lipid content, pecans have more saturated and monounsaturated fatty acids when compared with walnuts.

Both Walnuts and Pecans

Both of these nuts offer a wonderful and tasty addition to almost any meal. Whether you’re tossing them onto your salad, roasting them up in a pan or popping them raw while watching your favorite show, pecans and walnuts always deliver.


They both provide you with the following benefits:

  • Promote weight loss and weight maintenance
  • Reduce inflammation
  • Help protect the heart.

Nutty Recipe

The beauty of walnuts and pecans is that they can complement any meal.

Walnut and Pecan Granola

Serves 4-5

What you’ll need

2 cups uncooked oatmeal

1/4 cup pecans

1/4 cup walnuts

1/4 cup sunflower seeds

1/4 coconut flakes

1/4 cup dried cranberries


Coarsely blend nuts (not to a powder), and combine all ingredients in a large mixing bowl. Makes a great topping for cereal and yogurt!

Nutty About Health

Whether your palate craves pecans or walnuts, you really can’t go wrong. Each of these nuts has its own perks and yumminess about it. Hit the link to learn about another 15 amazingly healthy seeds and nuts which offer huge health benefits too!

If you enjoy keeping up-to-date on the most recent nutritional studies and fact-driven info, check out our latest publications on HealthyLeo. From easy vitamin-packed recipes to health and wellness tips, HealthyLeo keeps you in the loop!