NutriScrolls

Walnuts vs Pecans

Walnuts for omega-3 and protein: 9.08 g of omega-3 per 100 g against 0.99 g in pecans, and 15.2 g of protein against 9.17 g. Pecans have more fiber, manganese and zinc. Both are high in calories, at 654 and 691 kcal per 100 g.

By · Updated

The verdict is written with Claude, an AI by Anthropic. The numbers come from our USDA data.

Editorial policy · How we use data

Where they differ

Per 100 g, the amount in each food. Only differences of at least 25%.

More in walnuts

  • Protein15.2 g vs 9.17 g
  • Omega-3 fatty acids9.08 g vs 0.99 g
  • Copper1.59 mg vs 1.2 mg
  • Vitamin B60.54 mg vs 0.21 mg
  • Vitamin B998 µg vs 22 µg

More in pecans

  • Fiber9.6 g vs 6.7 g
  • Manganese4.5 mg vs 3.41 mg
  • Vitamin B10.66 mg vs 0.34 mg
  • Zinc4.53 mg vs 3.09 mg
  • Vitamin B50.86 mg vs 0.57 mg

USDA records compared: Nuts, walnuts, english; Nuts, pecans.

Walnuts vs pecansPer serving (named under each food). % DV = % Daily Value (FDA, adults).Per 100 g. % DV = % Daily Value (FDA, adults).Per serving (named under each food). % RI = % Reference Intake (EU, adults).Per 100 g. % RI = % Reference Intake (EU, adults).
Per servingPer 100 gWalnutsper 1 oz (28 g)Pecansper 1 oz (28 g)
Calories185 kcal196 kcal
Protein4.32 g (9%) (higher)2.6 g (5%)
Carbohydrates3.89 g (1%)3.93 g (1%) (higher)
Fiber1.9 g (7%)2.72 g (10%) (higher)
Sugars0.74 g1.13 g (higher)
Total fat18.5 g (24%)20.4 g (26%) (higher)
Saturated fat1.74 g (9%)1.75 g (9%) (higher)
Manganese0.97 mg (42%)1.28 mg (55%) (higher)
Copper0.45 mg (50%) (higher)0.34 mg (38%)
Vitamin B75.1 µg (17%)No data
Vitamin B10.1 mg (8%)0.19 mg (16%) (higher)
Molybdenum5.5 µg (12%)No data
Zinc0.88 mg (8%)1.28 mg (12%) (higher)
Calories654 kcal691 kcal
Protein15.2 g (30%) (higher)9.17 g (18%)
Carbohydrates13.7 g (5%)13.9 g (5%) (higher)
Fiber6.7 g (24%)9.6 g (34%) (higher)
Sugars2.61 g3.97 g (higher)
Total fat65.2 g (84%)72 g (92%) (higher)
Saturated fat6.13 g (31%)6.18 g (31%) (higher)
Manganese3.41 mg (148%)4.5 mg (196%) (higher)
Copper1.59 mg (176%) (higher)1.2 mg (133%)
Vitamin B718 µg (60%)No data
Vitamin B10.34 mg (28%)0.66 mg (55%) (higher)
Molybdenum19.5 µg (43%)No data
Zinc3.09 mg (28%)4.53 mg (41%) (higher)
Energy776 kJ / 185 kcal820 kJ / 196 kcal
Protein4.32 g (9%) (higher)2.6 g (5%)
Carbohydrates3.89 g (1%)3.93 g (2%) (higher)
Fiber1.9 g2.72 g (higher)
Sugars0.74 g (<1%)1.13 g (1%) (higher)
Total fat18.5 g (26%)20.4 g (29%) (higher)
Saturated fat1.74 g (9%)1.75 g (9%) (higher)
Manganese0.97 mg (48%)1.28 mg (64%) (higher)
Copper0.45 mg (45%) (higher)0.34 mg (34%)
Vitamin B10.1 mg (9%)0.19 mg (17%) (higher)
Phosphorus98.1 mg (14%) (higher)78.5 mg (11%)
Vitamin B927.8 µg (14%) (higher)6.2 µg (3%)
Zinc0.88 mg (9%)1.28 mg (13%) (higher)
Energy2,736 kJ / 654 kcal2,891 kJ / 691 kcal
Protein15.2 g (30%) (higher)9.17 g (18%)
Carbohydrates13.7 g (5%)13.9 g (5%) (higher)
Fiber6.7 g9.6 g (higher)
Sugars2.61 g (3%)3.97 g (4%) (higher)
Total fat65.2 g (93%)72 g (103%) (higher)
Saturated fat6.13 g (31%)6.18 g (31%) (higher)
Manganese3.41 mg (171%)4.5 mg (225%) (higher)
Copper1.59 mg (159%) (higher)1.2 mg (120%)
Vitamin B10.34 mg (31%)0.66 mg (60%) (higher)
Phosphorus346 mg (49%) (higher)277 mg (40%)
Vitamin B998 µg (49%) (higher)22 µg (11%)
Zinc3.09 mg (31%)4.53 mg (45%) (higher)

● = higher amount. Source: USDA FoodData Central (FDC 170187, 170182).