Cashews vs Pecans
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Cashew Nuts vs Pecans: nutrition per 100 g
| Per 100 g | Cashew Nuts | Pecans |
|---|---|---|
| Calories | 565 kcal | 750 kcal |
| Protein | 17.4 g | 10 g |
| Carbohydrate | 36.3 g | 12.7 g |
| Fat | 38.9 g | 73.3 g |
| Fibre | 4.1 g | 5.8 g |
| Allergens | Tree nuts | Tree nuts |
Vitamins and minerals per 100 g
| Nutrient | Cashew Nuts | Pecans |
|---|---|---|
| Calcium, Ca | 41.95 mg | 54.83 mg |
| Copper, Cu | 2.22 mg | 0.91 mg |
| Folate, DFE | 25 ug | 22 ug |
| Folate, food | 25 ug | 22 ug |
| Folate, total | 25 ug | 22 ug |
| Iron, Fe | 5.99 mg | 2.37 mg |
| Magnesium, Mg | 250.6 mg | 102.9 mg |
| Manganese, Mn | 1.95 mg | 2.28 mg |
| Niacin | 1.06 mg | 0.95 mg |
| Pantothenic acid | 0.86 mg | 0.86 mg |
| Phosphorus, P | 532.2 mg | 252.7 mg |
| Potassium, K | 638.3 mg | 360.3 mg |
| Riboflavin | 0.06 mg | 0.13 mg |
| Selenium, Se | 20.67 ug | 3.8 ug |
| Sodium, Na | 4.76 mg | 0 mg |
| Thiamin | 0.42 mg | 0.55 mg |
| Vitamin A, IU | 0 iu | 56 iu |
| Vitamin A, RAE | 0 ug | 3 ug |
| Vitamin B-6 | 0.42 mg | 0.17 mg |
| Vitamin C, total ascorbic acid | 0.5 mg | 1.1 mg |
| Zinc, Zn | 5.07 mg | 3.93 mg |
Cashew Nuts is higher in protein and carbohydrate, and the leaner, lower-calorie choice. Pecans is higher in fibre and fat. That makes Cashew Nuts more relevant when you want protein for fullness or recovery, and Pecans when you want more fibre for fullness and digestion.
Full nutrition facts: Cashew Nuts ยท Pecans
Bottom line
Per 100 g, Cashews provides 565 kcal, 17.4 g protein, 36.3 g carbohydrate, 38.9 g fat and 4.1 g fiber; Pecans provides 750 kcal, 10 g protein, 12.7 g carbohydrate, 73.3 g fat and 5.8 g fiber.
Looking beyond the macronutrients, Cashews is the better source of selenium, iron, magnesium, potassium (see the vitamins and minerals table below).
Cashews are lower in fat and calories but much higher in carbohydrate, iron, magnesium and zinc; pecans are mostly monounsaturated fat with more fiber.
In short: for weight loss or a bigger portion at the same calories, Cashews; for protein and muscle, Cashews; for fiber and digestion, Pecans. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.