Pecans vs. Other Nuts: A Side-by-Side Comparison

There are a lot of different nuts out there. You’ve got plenty of choices. So, which one do you choose? You may be wondering this very question – why pecans? We prefer a different question: why not pecans?

While we at Delightful Pecans love all the different varieties of nuts that are available, the pecan has unfortunately been overlooked as an everyday snacking nut. But we’re here to change all that. That’s why we’re on a mission to change your perception of pecans. We are proud Arizona-based pecan growers. We bring a passion for cultivating and producing this incredible nut, and we are committed to providing you with the best information available about pecans.

But let’s get back to our side-by-side comparison. We examined some of the most popular nuts around and wanted to have a look at them in comparison with our favorite nut. What differentiates them from a nutritional perspective? Today, we are going to compare pecans against two other popular nuts, walnuts, and cashews. Certainly, there are other nuts out there, but how does a pecan hold up against these two other powerful nuts?

The Building Blocks of a Nut’s Health Vector

First, let’s examine the different nutritional values of the various aspects of the nuts we will compare today. All the nuts have these in varying amounts.

·        Protein: An important building block of bones, muscles, cartilage, skin, and blood, protein is used by the body to build and maintain tissues. Nuts are a good source of protein.

·        Fat: Apart from chestnuts (which are very low in fat), nuts contain around 50-75 percent fat. Fortunately, nuts contain mainly the healthy or 'good' mono- and poly-unsaturated (omega-3 and omega-6) fats, with a much lower proportion of the 'bad' saturated fats. These amounts vary by the type of nut.

·        Carbohydrates: Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity. Nuts are generally low in carbohydrates.

·        Fiber: Fiber helps regulate the body's use of sugars, helping to keep hunger and blood sugar in check. Children and adults need at least 25 to 35 grams of fiber per day for good health, but most Americans get only about 15 grams a day. Nuts are also a good source of fiber.

Nuts also contain a high number of essential vitamins and minerals. All three of the nuts we examine today have these vitamins and minerals in trace amounts.

The Essential Vitamins and Minerals in Nuts

Now, how about all the little bits that make up who we are as humans? Much of what we need to survive is found in nature all around us, but especially in nuts! Minerals are a vital part of human existence because they regulate essential body functions.  

First, essential minerals found in nature help you grow strong bones and teeth. They also work hard by controlling body fluids inside and outside cells and assist your body as it turns food into energy.

Vitamins are important. Vitamins have different jobs to help keep the body working properly. Some vitamins help you resist infections and keep your nerves healthy, while others may help your body get energy from food or help your blood clot properly. So, what minerals and vitamins are found in the nuts we are evaluating today?

·        Vitamin A: Supports bone and eye health and promotes healthy growth and reproduction. It also helps protect your eyes from night blindness and age-related decline.

·        Vitamin B1: Thiamine, or Vitamin B1, enables the body to use carbohydrates as energy. It is essential for glucose metabolism, and it plays a key role in proper nerve function and health.

·        Vitamin B2: Riboflavin (also called vitamin B2) is important for the growth, development, and function of the cells in your body.

·        Vitamin B3: Niacin – or vitamin B3 – helps keep your nervous system, digestive system, and skin healthy.

·        Vitamin B6: This vitamin may strengthen your immune system and support nerve health. Vitamin B6 deficiency may cause anemia.

·        Vitamin B9: Also known as folate or vitamin B9, folic acid has many important biological functions. Folic acid deficiency during pregnancy may cause birth defects. Otherwise, it helps the body produce and maintain new cells. It can also help prevent any DNA changes or damage to your DNA.

·        Vitamin E: Helps reduce cell damage caused by free radicals within the body.

·        Calcium: Calcium is needed by the body to support overall bone health. Also, the heart, muscles, and nerves all need calcium to function properly.

·        Manganese: This mineral helps with bone development and carbohydrate metabolism.

·        Iron: Iron is essential in making hemoglobin, a protein in red blood cells. These red blood cells help carry oxygen throughout your body. Six percent of iron can also be found in other essential proteins and another 25% is stored in your body in a blood protein called ferritin.

·        Magnesium: Magnesium plays many crucial roles in the body, such as supporting muscle and nerve function and energy production.

·        Phosphorous: About 1% of your body is made up of phosphorus, a mineral that is mainly present in bones. It has numerous functions.

·        Zinc: Zinc, a nutrient found throughout your body, helps your immune system and metabolism function. Zinc is also important to wound healing and your sense of taste and smell. With a varied diet, your body usually gets enough zinc.

·        Copper: This mineral promotes heart health. It also helps maintain bone, nerve, and immune system function.

Now that we have examined all the wonderful, healthy things that are in nuts, which nut of the three in our contest pulls ahead in the health category? We’ll start with the one we know best!

A Closer Look at Pecans

Why do we love pecans so much? Well, for one they are really healthy. Raw pecans are cholesterol-free, sodium-free, and low in carbohydrates. With their rich, buttery flavor and natural sweetness, they make a tasty and satisfying snack. They are also highly versatile and can be easily used not just in dessert recipes, but in savory recipes, and as a snack.

Let’s examine a pecan’s raw nutritional facts:

·        Calories: 196

·        Protein: 2.5 grams

·        Fat: 20.5 grams

·        Carbs: 4 grams

·        Fiber: 2.7 grams

Now let’s look at a pecan’s vitamin and mineral content. Pecans pack a punch. They contain more than 19 vitamins and minerals – including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins, and zinc. One ounce of pecans provides 10% of the recommended Daily Value for fiber.

The pecan is so far looking good. Now, how do our other two nuts stack up?

More About the Walnut

Many people compare walnuts to pecans because both have a wrinkly texture. Walnuts are also – like pecans – drupes. They are the edible seed of a tree. The inner meat looks sort of like a tiny brain and has a rich, sweet taste. Now, how does it stack up from a basic nutrition perspective?

·        Calories: 185

·        Protein: 4.3 grams

·        Fat: 18.5 grams

·        Carbs: 3.9 grams

·        Fiber: 1.9 grams

Walnuts are also a good source of vitamins and minerals, but not as much so as pecans. Walnuts are an excellent source of several vitamins and minerals. These include copper, folic acid, phosphorus, vitamin B6, manganese, and vitamin E. But that is only seven vitamins and minerals to a pecan’s 19!

Next? Our final entrant into this nut extravaganza! The cashew.

A Closer Look at the Cashew

Contrary to their name, cashew nuts are actually a kind of seed. They come from cashew apples and are known for their high nutritional value. Are you seeing a theme here? We call all sorts of things nuts that aren’t really nuts! Humans are funny. Raw and unprocessed cashews can be poisonous, and they shouldn’t be eaten without processing and cleaning. However, they are nutritious and delicious once they have been processed. So, how do cashews stack up in our comparison?

·        Calories: 157

·        Protein: 5 grams

·        Fat: 12 grams

·        Carbs: 9 grams

·        Fiber: 1 gram

And how about vitamins and minerals? Well, cashews are rich in important vitamins like copper, manganese, and vitamin B6. In total, cashews contain approximately 10 vitamins and minerals.

The Verdict

Well, if you are judging based on base nutritional factors, it would be tough to say. But if you look at it from a vitamin and mineral perspective, pecans are the clear winner. And since pecans are easier to harvest, we give pecans the award in this side-by-side comparison. Are we biased? Sure! But at least we’re honest. Learn more about the fabulous health benefits of pecans, today.