{"id":33744,"date":"2021-12-06T22:50:21","date_gmt":"2021-12-06T22:50:21","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=33744"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"pecans-vs-walnuts-calories-benefits-side-effects","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/","title":{"rendered":"Pecans Vs. Walnuts: Facts, Calories, Health Benefits And Side Effects"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#Pecans_Vs_Walnuts_Nutrition_Facts\" >Pecans Vs. Walnuts Nutrition Facts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#Pecans_Vs_Walnuts_Health_Benefits\" >Pecans Vs. Walnuts: Health Benefits<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#Improved_Heart_Health\" >Improved Heart Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#Fight_Inflammation\" >Fight Inflammation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#Enhanced_Brain_Function\" >Enhanced Brain Function<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#Cancer_Prevention\" >Cancer Prevention<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#Help_Control_Hunger_And_Cravings\" >Help Control Hunger And Cravings<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#Improved_Digestive_Health\" >Improved Digestive Health<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#Pecans_Vs_Walnuts_Side_Effects\" >Pecans Vs. Walnuts: Side Effects<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#May_Increase_Oxidative_Stress\" >May Increase Oxidative Stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#May_Trigger_Allergic_Reactions\" >May Trigger Allergic Reactions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#High-Calorie_Consumption\" >High-Calorie Consumption<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#Nutrient_Deficiencies\" >Nutrient Deficiencies<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When it comes to nuts, there are two that are among the most popular: pecans vs. walnuts. They\u2019re both healthy in their own ways, but they also have some pretty significant differences between them. The first thing you should know is that while both nuts offer a good dose of heart-healthy fats, each has its own unique mix of nutrients to offer as well. Let\u2019s take a look at these two delicious choices and see which one might be the best <a href=\"https:\/\/betterme.world\/articles\/are-almonds-fattening\/\">for your next snack<\/a>!<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pecans_Vs._Walnuts\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pecans_Vs_Walnuts_Nutrition_Facts\"><\/span><strong>Pecans Vs. Walnuts Nutrition Facts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Let\u2019s take a look at how pecans and walnuts stack up in terms of <a href=\"https:\/\/betterme.world\/articles\/hazelnuts-calories-benefits-side-effects\/\">nutritional content<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the USDA, 1 ounce of pecans has the following nutrients (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170182\/nutrients\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calories: 196<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fat: 20 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturated fat: 1.8 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cholesterol: 0 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sodium: 0 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Potassium: 116 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbohydrates: 3.9 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dietary fiber: 2.7 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sugar: 1.1 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein: 2.6 g<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">According to the USDA, 1 ounce of walnuts has the following nutrients (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170187\/nutrients\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calories: 185<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fat: 18 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturated fat: 1.7 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cholesterol: 0 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sodium: 0.6 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Potassium: 125 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbohydrates: 3.9 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dietary fiber: 1.9 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sugar: 0.7 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein: 4.3 g<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For starters, pecans are considered by some to be the healthier choice when compared to walnuts because they contain more vitamins, minerals, and antioxidants than do walnuts. Pecans are rich in B6, <a href=\"https:\/\/betterme.world\/articles\/cashew-nuts-calories-benefits-side-effects\/\">manganese<\/a>, calcium, potassium, copper, <a href=\"https:\/\/betterme.world\/articles\/macadamia-nuts-calories-benefits-side-effects\/\">vitamin E<\/a> (alpha-tocopherol), thiamine (vitamin B1), zinc, and phosphorus. Unlike most nuts which contain phytic acid that inhibits the absorption of certain nutrients found in them such as iron, phosphorus, magnesium, zinc, etc. The phytic acid content in pecans is low enough to be of negligible significance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Walnuts, on the other hand, contain more omega-3 fatty acids. Omega-3 fatty acids are associated with a lower risk of heart disease and stroke, as well as decreased inflammation in conditions such as arthritis. In addition to oleic acid (an omega-9 fatty acid), walnuts contain alpha-linolenic acid which is an essential nutrient that can only be obtained from food or supplements (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/10408398.2012.760516?journalCode=bfsn20\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They\u2019re also rich in <a href=\"https:\/\/betterme.world\/articles\/benefits-of-peanuts-weight-loss\/\">monounsaturated fats<\/a>, vitamin E (tocopherol), and many antioxidants including resveratrol and polyphenols. However, they do contain small amounts of phytic acid which can reduce the absorption of iron and various other minerals (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/mnfr.200900099\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-33083 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4864-1024x576.png\" alt=\"pecans vs walnuts\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4864.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4864-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4864.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4864.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/pecan-nuts-calories-benefits-side-effects\/\">Pecan Nuts Facts, Calories, Health Benefits And Side Effects<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pecans_Vs_Walnuts_Health_Benefits\"><\/span><strong>Pecans Vs. Walnuts: Health Benefits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Both pecans and walnuts offer several <a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-diet-plan\/\">benefits<\/a> when it comes to your health. These include:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Heart_Health\"><\/span><strong>Improved Heart Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Both types of <a href=\"https:\/\/betterme.world\/articles\/pistachios-and-belly-fat\/\">nuts<\/a> are rich in monounsaturated fats which can help to lower LDL (bad) cholesterol while keeping HDL (good) cholesterol levels high. Walnuts contain slightly more potassium than do pecans, which is an essential mineral that keeps the heart beating at a steady rhythm and helps balance out sodium in our bodies (<a href=\"https:\/\/www.mdpi.com\/2072-6643\/2\/7\/652\/htm\">6<\/a>).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The monounsaturated and polyunsaturated fatty acids within pecans and walnuts have been shown to reduce triglyceride levels, increase HDL cholesterol, lower blood pressure, strengthen capillary walls, reduce inflammation throughout the body, decrease markers for oxidative stress and lower the risk of developing chronic diseases such as heart disease (<\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/fatty-acid-composition-of-nuts-implications-for-cardiovascular-health\/7F1602B11E196958AF7224EB2098131C\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fight_Inflammation\"><\/span><strong>Fight Inflammation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Like omega-3 fatty acids, antioxidants found in both types of nuts (but especially walnuts) have been shown to <a href=\"https:\/\/betterme.world\/articles\/pistachios-calories-benefits-side-effects\/\">fight inflammation<\/a> (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/omcl\/2016\/5276130\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). The resveratrol and polyphenols found in walnuts have also been associated with a reduction in pain and swelling related to arthritis as well as other inflammatory conditions.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Enhanced_Brain_Function\"><\/span><strong>Enhanced Brain Function<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Both pecans and walnuts are rich in the B vitamin thiamine which help metabolize carbohydrates into energy your brain can use (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyt.2019.00207\/full\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). They\u2019re also both good sources of manganese, which is needed for healthy nerve function, bone formation, blood clotting, and metabolism regulation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6589086\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Pecans contain more thiamine than walnuts while walnuts contain more manganese than <a href=\"https:\/\/betterme.world\/articles\/i-tried-the-new-betterme-workout-app\/\">pecans<\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-33329 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4848-1024x576.png\" alt=\"pecans vs walnuts\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4848.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4848-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4848.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4848.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cancer_Prevention\"><\/span><strong>Cancer Prevention<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walnuts in particular contain the potent antioxidant ellagic acid (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26713565\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This substance is found in both nuts as well as berries, grapes, and pomegranates. It has been shown (in the lab) to protect cells from cancer-causing damage due to oxidative stress as well as halting tumor growth by blocking new blood vessel growth required for additional cancer cell nutrition.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">EGCG, which is found in green tea has also been linked with a reduction in various types of cancer including breast, prostate, liver, skin, and colon cancers. These substances appear to work synergistically together to have a powerful effect on cancer cells by blocking their proliferation (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0944711314003985?via%3Dihub\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Help_Control_Hunger_And_Cravings\"><\/span><strong>Help Control Hunger And Cravings<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many of the healthy fats found in pecans and walnuts can help to slow down digestion which can help you feel fuller for a longer period. This includes monounsaturated fats, omega-3 fatty acids, and fiber from both sources (<\/span><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/100\/suppl_1\/412S\/4576547\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). In addition, the phytic acid content of these nuts is low enough not to have significant anti-nutrient activity so they will not adversely affect your ability to absorb nutrients from other foods you eat throughout the day.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Digestive_Health\"><\/span><strong>Improved Digestive Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walnuts contain more fiber than pecans by weight but the type of fiber in each source differs slightly. Pecans have a higher amount of insoluble fiber while soluble fiber is found in equal amounts between both nuts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Insoluble fibers do not dissolve in water but rather do absorb it like a sponge, which can make you feel fuller for longer. Insoluble fiber aids digestion by moving food through your digestive tract more quickly so waste can be excreted from the body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3614039\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Soluble fiber, on the other hand, dissolves in water and turns into a gel-like substance within the gut which helps to slow down digestion. Soluble fiber is also fermented by the bacteria in your gut and tends to be associated with lower blood cholesterol levels as well as improved heart health. Pectin is one source of soluble fiber found in pecans while mucilage is another (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3614039\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pecans_Vs._Walnuts\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-33071 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4880-1024x576.png\" alt=\"pecans vs walnuts\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4880.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4880-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4880.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4880.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pecans_Vs_Walnuts_Side_Effects\"><\/span><strong>Pecans Vs. Walnuts: Side Effects<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As with all natural products that we put into our bodies, there are always going to be some side effects associated with each one of them if we take in too much of a good thing.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"May_Increase_Oxidative_Stress\"><\/span><strong>May Increase Oxidative Stress<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Both pecans and walnuts are rich in omega-3 fatty acids which, like all polyunsaturated fats, become rancid when exposed to heat and oxygen such as during roasting or processing.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This process produces substances called lipid peroxides that can increase oxidative stress throughout the body and create free radicals which damage cells and DNA with long-term exposure leading to chronic disease (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/fsn3.1072\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). These substances have been linked to conditions such as cancer, heart disease, and various types of inflammatory disorders. If you want to avoid this potential issue, eat your nuts raw.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"May_Trigger_Allergic_Reactions\"><\/span><strong>May Trigger Allergic Reactions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Both pecans and walnuts are considered tree nuts and can trigger serious allergic reactions in those who are sensitive to them. If you are allergic to any other type of nut, your doctor may advise you to avoid all nuts, because they may contain similar allergens or be processed on the same equipment, leading to cross-contamination.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-33012 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-2-1024x576.png\" alt=\"pecans vs walnuts\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-2-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-2-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/pine-nuts-calories-benefits-side-effects\/\">Pine Nuts Facts, Calories, Health Benefits And Side Effects<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"High-Calorie_Consumption\"><\/span><strong>High-Calorie Consumption<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pecans and walnuts are high in calories. Both types contain about 70% fat per ounce.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These nutrients can provide some benefits to your health but eating too much of them can add a significant number of calories to your diet which can result in weight gain if you aren\u2019t burning off the extra energy (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/2\/7\/652\/htm\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All nuts are high in fat so take care not to overdo it on any one specific nut or type. The recommended portion size of nuts in general is 1 ounce. If you find it difficult to control your portion sizes when eating them straight out of the bag or in a dish, try mixing in some fresh berries instead.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Nutrient_Deficiencies\"><\/span><strong>Nutrient Deficiencies<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Additionally, walnuts contain a small amount of phytic acid which can bind to certain minerals including zinc and iron which may result in deficiencies (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/mnfr.200900099\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). It is suggested that you don\u2019t consume large amounts of these foods regularly if you are at risk for developing nutrient deficiencies associated with low levels of these nutrients in the diet. For most people, this shouldn\u2019t be an issue if you are consuming reasonable portions of nuts as part of an overall balanced and nutritious diet.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Based on the research, it appears that both walnuts and pecans have many health benefits as well as some potential side effects. The key to incorporating nuts into your diet is to eat them in moderation which could mean only consuming 1-2 ounces per day or less depending on what you\u2019re trying to accomplish with a specific diet.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pecans_Vs._Walnuts\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pecans_Vs._Walnuts\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0041010104001916?via%3Dihub\"><span style=\"font-weight: 400;\">Antinutritional properties of plant lectins &#8211; ScienceDirect<\/span><\/a><span style=\"font-weight: 400;\"> (2004 sciencedirect.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3614039\/\"><span style=\"font-weight: 400;\">Dietary fibre in foods: a review<\/span><\/a><span style=\"font-weight: 400;\"> (2012, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0944711314003985?via%3Dihub\"><span style=\"font-weight: 400;\">Epigallocatechin gallate, ellagic acid, and rosmarinic acid perturb dNTP pools and inhibit de novo DNA synthesis and proliferation of human HL-60 promyelocytic leukemia cells: Synergism with arabinofuranosylcytosine<\/span><\/a><span style=\"font-weight: 400;\"> (2015, sciencedirect.com)<\/span><\/li>\n<li><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/fsn3.1072\"><span style=\"font-weight: 400;\">Evaluating the rancidity and quality of discarded oils in fast food restaurants<\/span><\/a><span style=\"font-weight: 400;\"> (2019, onlinelibrary.wiley.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/fatty-acid-composition-of-nuts-implications-for-cardiovascular-health\/7F1602B11E196958AF7224EB2098131C\"><span style=\"font-weight: 400;\">Fatty acid composition of nuts \u2013 implications for cardiovascular health | British Journal of Nutrition | Cambridge Core<\/span><\/a><span style=\"font-weight: 400;\"> (2006, cambridge.org)<\/span><\/li>\n<li><a href=\"https:\/\/www.mdpi.com\/2072-6643\/2\/7\/652\/htm\"><span style=\"font-weight: 400;\">Health Benefits of Nut Consumption<\/span><\/a><span style=\"font-weight: 400;\"> (2010, mdpi.com)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26713565\/\"><span style=\"font-weight: 400;\">Health benefits of walnut polyphenols: An exploration beyond their lipid profile<\/span><\/a><span style=\"font-weight: 400;\"> (2015 pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6589086\/\"><span style=\"font-weight: 400;\">Manganese in Health and Disease<\/span><\/a><span style=\"font-weight: 400;\"> (2019, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyt.2019.00207\/full\"><span style=\"font-weight: 400;\">Neurological, Psychiatric, and Biochemical Aspects of Thiamine Deficiency in Children and Adults<\/span><\/a><span style=\"font-weight: 400;\"> (2019, frontiersin.org)<\/span><\/li>\n<li><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170182\/nutrients\"><span style=\"font-weight: 400;\">Nuts, pecans<\/span><\/a><span style=\"font-weight: 400;\"> (2019, fdc.nal.usda.gov)<\/span><\/li>\n<li><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170187\/nutrients\"><span style=\"font-weight: 400;\">Nuts, walnuts, english<\/span><\/a><span style=\"font-weight: 400;\"> (2019, fdc.nal.usda.gov)<\/span><\/li>\n<li><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/mnfr.200900099\"><span style=\"font-weight: 400;\">Phytate in foods and significance for humans: Food sources, intake, processing, bioavailability, protective role and analysis<\/span><\/a><span style=\"font-weight: 400;\"> (2009 onlinelibrary.wiley.com)<\/span><\/li>\n<li><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/100\/suppl_1\/412S\/4576547\"><span style=\"font-weight: 400;\">review of the effects of nuts on appetite, food intake, metabolism, and body weight<\/span><\/a><span style=\"font-weight: 400;\"> (2014, academic.oup.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.hindawi.com\/journals\/omcl\/2016\/5276130\/\"><span style=\"font-weight: 400;\">Role of Antioxidants and Natural Products in Inflammation<\/span><\/a><span style=\"font-weight: 400;\"> (2016, hindawi.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/10408398.2012.760516?journalCode=bfsn20\"><span style=\"font-weight: 400;\">Walnuts (Juglans regia) Chemical Composition and Research in Human Health<\/span><\/a><span style=\"font-weight: 400;\"> (2015, tandfonline.com)<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to nuts, there are two that are among the most popular: pecans vs. walnuts. They\u2019re both healthy in their own ways, but they also have some pretty significant differences between them. The first thing you should know is that while both nuts offer a good dose of heart-healthy fats, each has its [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":33746,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[126],"tags":[],"coauthors":[123,87],"class_list":["post-33744","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-facts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pecans Vs. Walnuts: Facts, Calories, Health Benefits And Side Effects - BetterMe<\/title>\n<meta name=\"description\" content=\"Pecans vs walnuts: Read the nutrition facts of both types of nuts, their positive and negative effects, and the proper way to consume them.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pecans Vs. Walnuts: Facts, Calories, Health Benefits And Side Effects\" \/>\n<meta property=\"og:description\" content=\"Pecans vs walnuts: Read the nutrition facts of both types of nuts, their positive and negative effects, and the proper way to consume them.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_1707599287.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/ba08f22177189469b4b0a926ece5e5a1\"},\"headline\":\"Pecans Vs. Walnuts: Facts, Calories, Health Benefits And Side Effects\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/\"},\"wordCount\":1756,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_1707599287.jpg\",\"articleSection\":[\"Nutrition Facts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When it comes to nuts, there are two that are among the most popular: pecans vs. walnuts. They\u2019re both healthy in their own ways, but they also have some pretty significant differences between them. The first thing you should know is that while both nuts offer a good dose of heart-healthy fats, each has its own unique mix of nutrients to offer as well. Let\u2019s take a look at these two delicious choices and see which one might be the best <a href=\\\"https:\/\/betterme.world\/articles\/are-almonds-fattening\/\\\">for your next snack<\/a>!<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Pecans Vs. Walnuts Nutrition Facts<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Let\u2019s take a look at how pecans and walnuts stack up in terms of <a href=\\\"https:\/\/betterme.world\/articles\/hazelnuts-calories-benefits-side-effects\/\\\">nutritional content<\/a>.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">According to the USDA, 1 ounce of pecans has the following nutrients (<\/span><a href=\\\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170182\/nutrients\\\"><span style=\\\"font-weight: 400;\\\">10<\/span><\/a><span style=\\\"font-weight: 400;\\\">):<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Calories: 196<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Fat: 20 g<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Saturated fat: 1.8 g<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Cholesterol: 0 g<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Sodium: 0 mg<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Potassium: 116 mg<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Carbohydrates: 3.9 g<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/\",\"name\":\"Pecans Vs. Walnuts: Facts, Calories, Health Benefits And Side Effects - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_1707599287.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Pecans vs walnuts: Read the nutrition facts of both types of nuts, their positive and negative effects, and the proper way to consume them.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_1707599287.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_1707599287.jpg\",\"width\":1000,\"height\":667,\"caption\":\"nuts\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nutrition\",\"item\":\"https:\/\/stage.betterme.world\/articles\/nutrition\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Nutrition Facts\",\"item\":\"https:\/\/stage.betterme.world\/articles\/nutrition\/nutrition-facts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Pecans Vs. Walnuts: Facts, Calories, Health Benefits And Side Effects\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/ba08f22177189469b4b0a926ece5e5a1\",\"name\":\"Nderitu Munuhe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/ccd7054821dc30e8456af884eaf0f611\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"caption\":\"Nderitu Munuhe\"},\"description\":\"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Pecans Vs. Walnuts: Facts, Calories, Health Benefits And Side Effects - BetterMe","description":"Pecans vs walnuts: Read the nutrition facts of both types of nuts, their positive and negative effects, and the proper way to consume them.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Pecans Vs. Walnuts: Facts, Calories, Health Benefits And Side Effects","og_description":"Pecans vs walnuts: Read the nutrition facts of both types of nuts, their positive and negative effects, and the proper way to consume them.","og_url":"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_1707599287.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe, Kristen Fleming, RD","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/ba08f22177189469b4b0a926ece5e5a1"},"headline":"Pecans Vs. Walnuts: Facts, Calories, Health Benefits And Side Effects","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/"},"wordCount":1756,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_1707599287.jpg","articleSection":["Nutrition Facts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When it comes to nuts, there are two that are among the most popular: pecans vs. walnuts. They\u2019re both healthy in their own ways, but they also have some pretty significant differences between them. The first thing you should know is that while both nuts offer a good dose of heart-healthy fats, each has its own unique mix of nutrients to offer as well. Let\u2019s take a look at these two delicious choices and see which one might be the best <a href=\"https:\/\/betterme.world\/articles\/are-almonds-fattening\/\">for your next snack<\/a>!<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Pecans Vs. Walnuts Nutrition Facts<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Let\u2019s take a look at how pecans and walnuts stack up in terms of <a href=\"https:\/\/betterme.world\/articles\/hazelnuts-calories-benefits-side-effects\/\">nutritional content<\/a>.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">According to the USDA, 1 ounce of pecans has the following nutrients (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170182\/nutrients\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calories: 196<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fat: 20 g<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturated fat: 1.8 g<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cholesterol: 0 g<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sodium: 0 mg<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Potassium: 116 mg<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbohydrates: 3.9 g<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/","url":"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/","name":"Pecans Vs. Walnuts: Facts, Calories, Health Benefits And Side Effects - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_1707599287.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Pecans vs walnuts: Read the nutrition facts of both types of nuts, their positive and negative effects, and the proper way to consume them.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_1707599287.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_1707599287.jpg","width":1000,"height":667,"caption":"nuts"},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/pecans-vs-walnuts-calories-benefits-side-effects\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Nutrition","item":"https:\/\/stage.betterme.world\/articles\/nutrition\/"},{"@type":"ListItem","position":3,"name":"Nutrition Facts","item":"https:\/\/stage.betterme.world\/articles\/nutrition\/nutrition-facts\/"},{"@type":"ListItem","position":4,"name":"Pecans Vs. 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.","url":"https:\/\/stage.betterme.world\/articles\/author\/nderitumunuhe\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/33744","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=33744"}],"version-history":[{"count":0,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/33744\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/33746"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=33744"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=33744"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=33744"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=33744"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}