Quick Summary
When to Choose Walnuts
Choose walnuts for omega-3 ALA (2.5g), brain health benefits, research-backed benefits. Best for omega-3 and cognitive health.
When to Choose Pecans (Raw)
Choose pecans for more antioxidants, vitamin E, sweeter flavor. Best for baking and antioxidant needs.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Walnuts | Pecans (Raw) | Winner |
|---|---|---|---|
| Calories | 185 | 196 | 🏆 Walnuts |
| Protein | 4.3g | 2.6g | 🏆 Walnuts |
| Carbohydrates | 3.9g | 3.9g | |
| Fiber | 1.9g | 2.7g | 🏆 Pecans (Raw) |
| Total Fat | 18.5g | 20.4g |
Key Vitamins & Minerals
Copper
🏆 Walnuts has 67% more
Magnesium
🏆 Walnuts has 32% more
Health Benefits Comparison
Walnuts Benefits
- Highest omega-3 content of any nut
- Rich in polyphenols and antioxidants
- Supports brain function and memory
- Promotes heart health and reduces inflammation
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
Walnuts: Moderate
Pecans (Raw): Moderate
🕒 Preparation
Walnuts: Easy
Pecans (Raw): Easy
📦 Storage
Walnuts: Refrigerate
Pecans (Raw): Refrigerate
🍽️ Versatility
Walnuts: Very versatile
Pecans (Raw): Very versatile
The Bottom Line
Both Walnuts and Pecans (Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Walnuts if: Choose walnuts for omega-3 ALA (2.5g), brain health benefits, research-backed benefits. Best for omega-3 and cognitive health.
Choose Pecans (Raw) if: Choose pecans for more antioxidants, vitamin E, sweeter flavor. Best for baking and antioxidant needs.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Walnuts and Pecans (Raw) in Nutrivio
Compare how Walnuts and Pecans (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
