Pecans and walnuts have been valued food sources for centuries, with pecans being part of the diet of Native American tribes in the central and southern parts of the United States and walnuts dating back to ancient Persia. Both are good sources of protein, fiber, vitamins and minerals. Either makes a healthy snack or nutritious ingredient in baked goods and other recipes, but each has its own strengths.
Protein, Carbohydrates and Fiber
Walnuts contain 25 percent more protein than pecans. A 1-oz. serving of walnuts -- approximately 14 halves -- provides 4 g of protein, while a 1-oz. serving of pecans -- 19 halves -- contains 3 g. However, pecans have more fiber than walnuts. Both contain 4 g of carbohydrates, but pecans have 3 g of dietary fiber, while walnuts have 2 g.
Fat and Calories
Pecans contain the most fat at 20 g in a 1-oz. serving, 2 g of which are saturated fat. Walnuts have 18 g of fat, with only 1.5 g being saturated. This results in walnuts being slightly lower in calories, at 190 calories per serving versus pecans at 200 calories per serving. Although both contain heart-healthy omega-3 fatty acids, walnuts contain more at 2.6 g compared to pecans at only 0.3 g.
Vitamins and Minerals
Neither pecans nor walnuts are high in most vitamins, but they are good sources of some B-vitamins. In a 1-oz. serving, pecans have 10 percent of the daily value (DV) for thiamin and walnuts have 6 percent. Walnuts contain 6 percent of the DV for B6 and folate, while pecans contain 2 percent. They each provide 2 percent of the DV for riboflavin, niacin and pantothenic acid. Both pecans and walnuts are good sources of many minerals. Walnuts provide 25 percent of the DV for copper; pecans have 15 percent. Walnuts contain 10 percent of the DV for phosphorus and magnesium; pecans have 8 percent. Pecans have more manganese, providing 60 percent of the DV, while walnuts have 50 percent. Pecans also provide 8 percent of the DV for zinc; walnuts have 6 percent.
Cholesterol and Sodium
Another reason to make both pecans and walnuts a regular part of your diet is that they are cholesterol-free. Cholesterol is only found in food from animal sources, so any food from a plant source, such as nuts, contains none. All nuts naturally contain little or no sodium. The sodium content of walnuts is only 1 mg and pecans have none. Avoid pecans and walnuts that have been roasted in oil and salted; the additional fat, sodium and calories turn the nuts from a healthy food into an unhealthy one. Instead, buy shelled pecans and walnuts in their natural form; they are usually found bagged in the produce section of the supermarket.
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