Pecans vs Walnuts
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Pecans | Walnuts |
|---|---|---|
| Calories | 691kcal | 654kcal |
| Protein | 9.2g | 15.2g |
| Carbs | 13.9g | 13.7g |
| Fat | 72g | 65.2g |
| Fiber | 9.6g | 6.7g |
| Sugar | 4g | 2.6g |
| Sodium | 0mg | 2mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Walnuts has 37 fewer calories per 100g than Pecans (6% less).
- Walnuts delivers more protein (15.2g vs 9.2g per 100g).
- Pecans has more fiber (9.6g vs 6.7g).
- Walnuts contains less fat (65.2g vs 72g).
- Walnuts has less sugar (2.6g vs 4g).
Pecans
Pecans are one of the most fat-dense nuts, rich in monounsaturated fat, fiber and manganese, and they rank high in antioxidant content among nuts. Their high calorie density rewards mindful portioning.
View Pecans nutrition →Walnuts
Walnuts are one of the few plant foods with a significant amount of ALA omega-3 fatty acids — about 2.5g per 28g serving. Regular consumption has been linked in randomized trials to improvements in LDL cholesterol and inflammatory markers. They are calorie-dense, so portion control matters.
View Walnuts nutrition →Track Pecans & Walnuts in Kairo
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