"Which is healthier" Pecans or Walnuts?

I started a series “which is healthier” for comparing similar items, to help you decide which one is the best for you. today, we have very popular nuts that are so healthy and delicious.

Pecans or Walnuts

Now its the holiday season, and definitely pecans are more popular than walnuts. You see pecans in pies, cheesecakes, cookies, also milkshakes. But do we know the limitless nutrition benefits of walnuts? Which is healthier pecan or walnut? Should we switch?

Lets start comparing!

Nutrition

Pecans and walnuts have similar amounts of Calories, Fat, Fiber and Carbohydrates. Walnuts has much higher Protein. Both of them are good sources of magnesium and manganese (which is american diet is poor of) but Walnut has higher amounts.

Also both of them are good sources of Omega 3 fatty acids, but walnut has double amounts comparing to pecan.

Walnut (per 100g): 654 calories , 13.7g carbohydrates which half of it 6.7 g are dietary fibers. , 15.2g protein ,, 65.2g fat which is more than half of it, 47.2 are polyunsaturated fatty acids that they are good for your heart. Also, it has good amounts of vitamin like B1 , B6 and folate too. Also, it has high amounts of manganese, and magnesium.

Pecan :(per 100g): 690 calories , 14g carbohydrates which has 10g of dietary fibers. 9g protein ,, 72g fat which most of it monounsaturated fat, around 41g . and it has very similar profile of vitamins and minerals, especially vitamins like B1 B6 and minerals like manganese, which has higher amount from it comparing to walnut.

Antioxidant

Both of pecans and walnuts are rich sources of antioxidants, but walnut is on the top of nuts list in antioxidant content. Unfortunately, pecans is nearly in the bottom of the list.

Fighting diseases

Many studies concluded that walnut (as the fruits itself, leaves, oil, extract, supplement), can reduce risk of chronic diseases. And also reduce inflammation, which helps in decreasing the risk of many lifelong disease. To mention a few, here a study they found that diet with high intake of walnuts, reduces the risk of cardiovascular diseases.Here in this review of studies they explained, and summarized how walnut reduce the risk of many cancers such as prostate, colon, and renal. Also, there is a possibility of its role in treatment too. Walnut also has role in reducing the risk of diabetes , Alzheimer, and brain aging.

There aren’t many studies for the benefits of pecans. Here in this study they found that including pecan in the diet, can decrease LDL cholesterol , but with normal levels.

Availability and Cost

In the U.S its almost the same, pecans are slightly cost more. But in my home country walnuts are more available, and of course way cheaper than pecans. Therefor, you should consider the easiest realistic options, it doesn’t have to be hard to be healthy.