Walnuts and pecans provide similar nutritional profiles, as both are calorie-dense nuts that are high in fat. Despite these similarities, the two have a number of nutritional differences; even the characteristics that are similar -- fat and calorie content -- vary depending on the nut. Walnuts and pecans can both be healthy choices, but you may find one preferable, depending on your individual nutritional needs.
Calories
If you're dieting, walnuts would be a slightly better choice than pecans, as walnuts contain 185 calories per 1-oz. serving, while pecans provide 196. If you're active, however, this difference may not be significant; you could burn off the extra 15 calories in 1 oz. of pecans through less than two minutes of jogging.
Fat Content
As with other types of nuts, pecans and walnuts are both rich in fat. Pecans are higher in fat, with 20 g per 1-oz. serving, compared to 18.5 g in 1 oz. of walnuts. Both pecans and walnuts are low in saturated fat, as both types contain 1.7 g of saturated fat per 1-oz. serving. While your body needs fat to survive, too much saturated fat can increase your risk of heart disease, so the American Heart Association suggests limiting intake of this type of fats to 16 g or less each day.
Fiber
Both pecans and walnuts are rich sources of dietary fiber, as the former provides nearly 3 g in each 1-oz. serving, while the latter offers about 2 g. Fiber helps you feel full, promotes regular bowel movements and aids in digestion.
Protein
Pecans and walnuts are both relatively low in protein, but walnuts contain more of this important nutrient. Each 1-oz. serving of walnuts provides 4.3 g of protein, while the same-sized serving of pecans contains just 2.6 g. Neither is a rich source of protein, as 1 cup of skim milk provides 8 g with just 80 calories.
Zinc
Pecans contain nearly 150 percent of the zinc walnuts provide. Zinc is essential for optimal health, as it facilitates the proper functioning of many enzymes and is a structural component of cell membranes and proteins.
Folate
Walnuts contain nearly five times the folate that pecans provide. Folate is a B-vitamin that is especially important for pregnant women and nursing mothers, because it can help prevent anemia and because it encourages proper growth of new cells.
References
- USDA National Nutrient Database: Nuts, Pecans
- USDA National Nutrient Database: Nuts, Walnuts, English
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- American Heart Association; Knowing Your Fats; September 2010
- MedlinePlus; Dietary Fiber; July 2011
- LIVESTRONG.COM MyPlate: Calories in Skim Milk
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