Pecan vs Walnuts: Health Insights

Where is more calories, protein, carbs - what is more healthy?

Pecan - calories, kcal, weight, nutrition
Pecan - calories, kcal, weight, nutrition

Walnuts vs Pecan: Nutrition Comparison

per 100gPecanWalnuts
Calories691 654
Carbohydrates13.86 g13.71 g
Fat71.9 g65.21 g
Dietary fiber9.6 g6.7 g
Protein9.17 g15.23 g
Calcium70 mg98 mg
Iron2.53 mg2.9 mg
Magnessium121 mg158 mg
Phosphorus277 mg346 mg
Potassium410 mg441 mg
Zink4.53 mg3.09 mg
Vitaminium B1 (Thiamine)0.66 mg0.341 mg
Vitaminium B2 (riboflavin)0.13 mg0.15 mg
Vitaminium B3 (Niacin)1.167 mg1.125 mg
Vitaminium B50.863 mg0.57 mg
Vitaminium B60.21 mg0.537 mg
Vitaminium B9 (Folic acid)22 mg98 mg
Vitaminium C1.1 mg1.3 mg
Vitaminium E24.44 mg20.83 mg
Beta karoten29 mg12 mg

More Calories in Pecan

At first glance, you can see that in pecan is just a little more calories than in walnuts.

Pecan has 691 kcal per 100g and walnuts 654 kcal per 100g so it is pretty easy to calculate that the difference is about 6%.

In pecan and in walnuts most calories came from fat.

See tables below to compare pecan with walnuts in details.

Pecan And Walnuts Nutrition Difference

  • Calories:
    pecan - 6% more than walnuts
  • Carbohydrates:
    pecan - 1% more than walnuts
  • Fat:
    pecan - 10% more than walnuts
  • Dietary fiber:
    pecan - 43% more than walnuts
  • Protein:
    walnuts - 66% more than pecan

Less protein in pecan

It is aslo easy to see see that in pecan is less protein than in walnuts.

There is 15.23g per 100g of walnuts and 9.17g per 100g of pecan so using simple math we can see that difference is about 66%.

More carbohydrates in pecan

In pecan is more carbohydrates than in walnuts.

There is 13.71g/100g of carbohydrates in walnuts and 13.86g/100g in pecan so let me do the math for you again - difference is about 1%.

More fat in pecan

In pecan is more fats than in walnuts.

The tables above show us that there is 65.21g/100g of fats in walnuts and 71.9g/100g in pecan. In this case difference is about 10%.


  • Calories691
  • Carbohydrates13.86 g
  • Fat71.9 g
  • Dietary fiber9.6 g
  • Protein9.17 g
Pecan calories per:
| ounce | single piece | handfull | cup | halves

Calories source

  • 7% CARBS.
  • 5% PROTEIN
  • 88% FAT


  • Calories654
  • Carbohydrates13.71 g
  • Fat65.21 g
  • Dietary fiber6.7 g
  • Protein15.23 g
Walnuts calories per:
| ounce | single piece | handfull | cup | chopped | cup | half cup

Calories source

  • 8% CARBS
  • 9% PROTEIN
  • 84% FAT

Vitamins: walnuts vs pecan

  • Vitaminium B1 (Thiamine):
    pecan - 94% more than walnuts
  • Vitaminium B2 (riboflavin):
    walnuts - 15% more than pecan
  • Vitaminium B3 (Niacin):
    pecan - 4% more than walnuts
  • Vitaminium B5:
    pecan - 51% more than walnuts
  • Vitaminium B6:
    walnuts - 156% more than pecan
  • Vitaminium B9 (Folic acid):
    walnuts - 345% more than pecan
  • Vitaminium C:
    walnuts - 18% more than pecan
  • Vitaminium E:
    pecan - 17% more than walnuts
  • Beta karoten:
    pecan - 142% more than walnuts

Minerals: pecan vs walnuts

  • Calcium:
    walnuts - 40% more than pecan
  • Iron:
    walnuts - 15% more than pecan
  • Magnessium:
    walnuts - 31% more than pecan
  • Phosphorus:
    walnuts - 25% more than pecan
  • Potassium:
    walnuts - 8% more than pecan
  • Zink:
    pecan - 47% more than walnuts
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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