Walnuts vs pecans
Side-by-side nutrition comparison per 100g serving: Nuts, walnuts, english and Nuts, pecans.
Macronutrient Comparison
Calories
Nuts, walnuts, english:
654.0kcal
Nuts, pecans:
691.0kcal
Protein
Nuts, walnuts, english:
15.2g
Nuts, pecans:
9.2g
Carbs
Nuts, walnuts, english:
13.7g
Nuts, pecans:
13.9g
Fat
Nuts, walnuts, english:
65.2g
Nuts, pecans:
72.0g
Values are per 100g serving. Longer bars indicate higher amounts.
Better for Weight Loss
Nuts, walnuts, english has fewer calories (654 vs 691 kcal)
Better for Muscle Building
Nuts, walnuts, english has more protein (15.2g vs 9.17g)
Better for Low-Carb Diets
Nuts, walnuts, english has fewer carbs (13.7g vs 13.9g)
Better for Digestion
Nuts, pecans has more fiber (9.6g vs 6.7g)
Detailed Nutrition Comparison
| Nutrient | Nuts, walnuts, english | Nuts, pecans |
|---|---|---|
| Macronutrients | ||
| Calories | 654 | 691 |
| Protein | 15.2g | 9.2g |
| Carbohydrates | 13.7g | 13.9g |
| Fat | 65.2g | 72.0g |
| Fiber | 6.7g | 9.6g |
| Sugar | — | — |
| Sodium | 2mg | — |
| Vitamins | ||
| Vitamin A | 1mcg | 3mcg |
| Vitamin C | 1.3mg | 1.1mg |
| Vitamin D | — | — |
| Vitamin B12 | — | — |
| Minerals | ||
| Calcium | 98mg | 70mg |
| Iron | 2.9mg | 2.5mg |
| Magnesium | 158mg | 121mg |
| Potassium | 441mg | 410mg |
| Zinc | 3.1mg | 4.5mg |
Green-highlighted values indicate the better option for that nutrient. For calories, carbs, fat, sugar, and sodium, lower is highlighted. For protein, fiber, and micronutrients, higher is highlighted. Both foods' values are from USDA FoodData Central (FDC IDs on each food's page).