Walnuts vs Pecans
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Walnuts vs Pecans: nutrition per 100 g
| Per 100 g | Walnuts | Pecans |
|---|---|---|
| Calories | 730 kcal | 750 kcal |
| Protein | 14.6 g | 10 g |
| Carbohydrate | 10.9 g | 12.7 g |
| Fat | 69.7 g | 73.3 g |
| Fibre | 5.2 g | 5.8 g |
| Allergens | Tree nuts | Tree nuts |
Vitamins and minerals per 100 g
| Nutrient | Walnuts | Pecans |
|---|---|---|
| Calcium, Ca | 88.26 mg | 54.83 mg |
| Choline, total | 39.2 mg | 40.5 mg |
| Copper, Cu | 1.21 mg | 0.91 mg |
| Folate, DFE | 98 ug | 22 ug |
| Folate, food | 98 ug | 22 ug |
| Folate, total | 98 ug | 22 ug |
| Iron, Fe | 2.24 mg | 2.37 mg |
| Magnesium, Mg | 142.4 mg | 102.9 mg |
| Manganese, Mn | 3 mg | 2.28 mg |
| Niacin | 1.22 mg | 0.95 mg |
| Pantothenic acid | 0.57 mg | 0.86 mg |
| Phosphorus, P | 365.1 mg | 252.7 mg |
| Potassium, K | 423.5 mg | 360.3 mg |
| Riboflavin | 0.15 mg | 0.13 mg |
| Selenium, Se | 4.9 ug | 3.8 ug |
| Thiamin | 0.23 mg | 0.55 mg |
| Vitamin A, IU | 20 iu | 56 iu |
| Vitamin A, RAE | 1 ug | 3 ug |
| Vitamin B-6 | 0.66 mg | 0.17 mg |
| Vitamin C, total ascorbic acid | 1.3 mg | 1.1 mg |
| Zinc, Zn | 2.76 mg | 3.93 mg |
Walnuts is higher in protein. Reach for Walnuts when you want protein for fullness or recovery.
Bottom line
Per 100 g, Walnuts provides 730 kcal, 14.6 g protein, 10.9 g carbohydrate, 69.7 g fat and 5.2 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, Walnuts is the better source of folate, calcium (see the vitamins and minerals table below).
Walnuts are the standout plant source of the omega-3 fat ALA (about 9 g per 100 g), which pecans barely contain; pecans are richer in monounsaturated fat, the same type found in olive oil. Both are calorie-dense, so a 28 g handful is the practical serving.
In short: for protein and muscle, Walnuts. 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.