Quick Summary
When to Choose Cashews (Raw, Unsalted)
Choose Cashews (Raw, Unsalted) for more magnesium (296mg vs 121mg), more protein (19g vs 9.3g), and more copper (2.1mg vs 1.1mg) per 100g. It is also lower in calories (561 vs 700 per 100g).
When to Choose Pecans (Raw)
Choose Pecans (Raw) for more fiber (9.6g vs 3.2g) and more healthy fats (73g vs 44g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Cashews (Raw, Unsalted) | Pecans (Raw) | Winner |
|---|---|---|---|
| Calories | 560.7 | 700 | 🏆 Cashews (Raw, Unsalted) |
| Protein | 18.6g | 9.3g | 🏆 Cashews (Raw, Unsalted) |
| Carbohydrates | 30.7g | 13.9g | |
| Fiber | 3.2g | 9.6g | 🏆 Pecans (Raw) |
| Total Fat | 44.3g | 72.9g |
Key Vitamins & Minerals
Copper
🏆 Cashews (Raw, Unsalted) has 100% more
Magnesium
🏆 Cashews (Raw, Unsalted) has 2.4x more
Zinc
🏆 Cashews (Raw, Unsalted) has 23% more
Health Benefits Comparison
Cashews (Raw, Unsalted) Benefits
- Exceptionally high in copper (67% DV) for iron metabolism
- Rich in magnesium (20% DV) for 300+ enzymatic reactions
- Good source of zinc (15% DV) for immunity
- Provides iron (11% DV) rare in plant foods
- Heart-healthy monounsaturated fats
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
Cashews (Raw, Unsalted): Moderate
Pecans (Raw): Moderate
🕒 Preparation
Cashews (Raw, Unsalted): Easy
Pecans (Raw): Easy
📦 Storage
Cashews (Raw, Unsalted): Refrigerate
Pecans (Raw): Refrigerate
🍽️ Versatility
Cashews (Raw, Unsalted): Very versatile
Pecans (Raw): Very versatile
The Bottom Line
Both Cashews (Raw, Unsalted) and Pecans (Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Cashews (Raw, Unsalted) if: Choose Cashews (Raw, Unsalted) for more magnesium (296mg vs 121mg), more protein (19g vs 9.3g), and more copper (2.1mg vs 1.1mg) per 100g. It is also lower in calories (561 vs 700 per 100g).
Choose Pecans (Raw) if: Choose Pecans (Raw) for more fiber (9.6g vs 3.2g) and more healthy fats (73g vs 44g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Cashews (Raw, Unsalted) and Pecans (Raw) in Nutrivio
Compare how Cashews (Raw, Unsalted) and Pecans (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
