Nuts PecansvsNuts Walnuts
Nuts Pecans has 691 calories and 9.2g protein per 100g. Nuts Walnuts has 654 calories and 15g protein per 100g Nuts Walnuts has more protein, Nuts Walnuts is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Pecans vs Nuts Walnuts
Nuts Pecans is the heart-friendlier option with less sodium, more fiber.
⚠️Things to Watch
Nuts Pecans
High in saturated fat with 6.18g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 691 kcal per 100g, so portion size matters.
Nuts Walnuts
High in saturated fat with 6.13g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 654 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Pecans | Nuts Walnuts English | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 691kcal35% | 654kcal33% | +37kcal |
| Protein | 9.2g18% | 15g30% | <0.1g |
| Total Fat | 72g92% | 65g84% | +6.8g |
| Saturated Fat | 6.2g31% | 6.1g31% | +<0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 14g5% | 14g5% | +0.20g |
| Dietary Fiber | 9.6g34% | 6.7g24% | +2.9g |
| Sugars | 4.0g | 2.6g | +1.4g |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | 1.0mcg0% | +2.0mcg |
| Vitamin C | 1.1mg1% | 1.3mg1% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 1.4mg9% | 0.70mg5% | +0.70mg |
| Vitamin K | 3.5mcg3% | 2.7mcg2% | +0.80mcg |
| Vitamin B6 | 0.21mg12% | 0.54mg32% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 22mcg6% | 98mcg25% | <0.1mcg |
| Thiamin (B1) | 0.66mg55% | 0.34mg28% | +0.32mg |
| Riboflavin (B2) | 0.13mg10% | 0.15mg12% | <0.1mg |
| Niacin (B3) | 1.2mg7% | 1.1mg7% | +<0.1mg |
| 🔶Minerals | |||
| Sodium | 0mg0% | 2.0mg0% | <0.1mg |
| Calcium | 70mg5% | 98mg8% | <0.1mg |
| Iron | 2.5mg14% | 2.9mg16% | <0.1mg |
| Potassium | 410mg9% | 441mg9% | <0.1mg |
| Phosphorus | 277mg22% | 346mg28% | <0.1mg |
| Magnesium | 121mg29% | 158mg38% | <0.1mg |
| Zinc | 4.5mg41% | 3.1mg28% | +1.4mg |
| Copper | 1.2mg133% | 1.6mg177% | <0.1mg |
| Manganese | 4.5mg196% | 3.4mg148% | +1.1mg |
| Selenium | 3.8mcg7% | 4.9mcg9% | <0.1mcg |
🔬Nutritional Analysis
Calories: Nuts Walnuts is moderately lower in calories than Nuts Pecans, containing 654 kcal compared to 691 kcal per 100g (6% fewer calories).
Protein: Nuts Walnuts provides more protein with 15.2g versus 9.17g per 100g. In terms of protein-to-calorie efficiency, Nuts Walnuts offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Nuts Pecans has 72g and Nuts Walnuts has 65.2g per 100g.
Key Vitamins: The most notable vitamin differences are in Folate (Nuts Walnuts: 98mcg vs 22mcg), Vitamin A (Nuts Pecans: 3mcg vs 1mcg), Vitamin B6 (Nuts Walnuts: 0.537mg vs 0.21mg).
Key Minerals: Notable mineral differences include Sodium (Nuts Walnuts: 2mg vs 0mg), Zinc (Nuts Pecans: 4.53mg vs 3.09mg), Calcium (Nuts Walnuts: 98mg vs 70mg).
Diet Suitability: Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Pecans or Nuts Walnuts?
- Nuts Walnuts has more protein with 15.2g per 100g compared to 9.17g for Nuts Pecans.
- Which is lower in calories, Nuts Pecans or Nuts Walnuts?
- Nuts Walnuts is lower in calories with 654 kcal per 100g versus 691 kcal.
- Is Nuts Pecans or Nuts Walnuts healthier?
- It depends on your goals. Nuts Pecans has 691 calories and 9.17g protein per 100g, while Nuts Walnuts has 654 calories and 15.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Pecans or Nuts Walnuts?
- Nuts Walnuts is leaner with 65.2g of fat per 100g compared to 72g.
- Which has more fiber, Nuts Pecans or Nuts Walnuts?
- Nuts Pecans has more fiber with 9.6g per 100g compared to 6.7g.