Quick Summary
When to Choose Almonds
Choose Almonds for more protein (21g vs 9.3g), more magnesium (270mg vs 121mg), and more fiber (13g vs 9.6g) per 100g. It is also lower in calories (579 vs 700 per 100g).
When to Choose Pecans (Raw)
Choose Pecans (Raw) for more healthy fats (73g vs 50g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Almonds | Pecans (Raw) | Winner |
|---|---|---|---|
| Calories | 579 | 700 | 🏆 Almonds |
| Protein | 21.2g | 9.3g | 🏆 Almonds |
| Carbohydrates | 21.6g | 13.9g | |
| Fiber | 12.5g | 9.6g | 🏆 Almonds |
| Total Fat | 49.9g | 72.9g |
Key Vitamins & Minerals
Magnesium
🏆 Almonds has 2.2x more
Health Benefits Comparison
Almonds Benefits
- Supports heart health
- Helps control blood sugar
- Aids weight management
- Promotes brain health
- Supports bone health
Pecans (Raw) Benefits
- Among highest antioxidant content of all nuts
- Exceptional manganese (64% DV) for metabolism
- Very high copper (38% DV) for energy production
- Good thiamin source (12% DV) for nerve function
- Rich in heart-healthy monounsaturated fats
Practical Considerations
💰 Cost
Almonds: Moderate
Pecans (Raw): Moderate
🕒 Preparation
Almonds: Easy
Pecans (Raw): Easy
📦 Storage
Almonds: Refrigerate
Pecans (Raw): Refrigerate
🍽️ Versatility
Almonds: Very versatile
Pecans (Raw): Very versatile
The Bottom Line
Both Almonds and Pecans (Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Almonds if: Choose Almonds for more protein (21g vs 9.3g), more magnesium (270mg vs 121mg), and more fiber (13g vs 9.6g) per 100g. It is also lower in calories (579 vs 700 per 100g).
Choose Pecans (Raw) if: Choose Pecans (Raw) for more healthy fats (73g vs 50g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Almonds and Pecans (Raw) in Nutrivio
Compare how Almonds and Pecans (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
