There is probably no pairing of nuts that gets more readily mistaken than pecans and walnuts. At a glance, they are roughly the same color, size, and texture and often serve a similar role as a crunchy add-on in salads, desserts, and snacks. Despite these similarities, there are some key differences appearance, taste/uses in cooking, and nutrition profile. Let’s break it down.
In terms of shells, walnuts tend to rest in the comfort of a light brown, round, dense, ridged shell. Pecan shells, on the other hand, tend to be darker, more oblong, and more difficult to break open. For the edible portion, walnuts are a bit light and larger to their pecan counterpart, with a convoluted, “brain-like” shape. Pecans, on the other hand, are typically found in their halved form. These pecan halves are smaller than walnuts, a brighter and warmer brown, and are typically straight in appearance with one distinct, central fissure. Understanding the differences in appearance and texture can help us to superficially understand the differences in their uses in the culinary world.
Walnuts tend to be a bit bitter compared to other nuts and are used to add a crunchy texture in desserts, salads, granolas, and oatmeal, among others. Pecans hold a more distinct flavor profile and contain a slightly sweeter taste. They therefore add a whole new element to several recipes and can be found in sweet potato casseroles, sweeter salads, pastries, and pecan-centric desserts. In terms of purchasing value, walnuts tend to be a bit more expensive but have a longer shelf-life when stacked up next to pecans. Overall, walnuts and pecans can typically be swapped in most recipes, however, there are some key differences between the two to be aware before deciding to include them in your meal plan.
Nut Nutrition:
Now let’s break down how walnuts and pecans compare nutritionally.
Pecans, per 1 oz serving (20 nuts):
Calories: 190
Protein: 3 g
Fat: 20 g
Saturated fat: 2 g
Monounsaturated fat: 11 g
Polyunsaturated fat: 6 g
Cholesterol: 0 mg
Carbohydrate: 4 g
Fiber: 3 g
Calcium: 20 mg
Iron: 0.72 mg
Magnesium: 34 mg
Phosphorous: 79 mg
Potassium: 116 mg
Zinc: 1.28 mg
Vitamin B6: 0.06 mg (5%)
Vitamin E: 0.04 mg (2%)
Vitamin K: 1.0 ug (1%)
Walnuts, per 1 oz serving (15 nuts):
Calories: 200
Protein: 5 g
Fat: 20 gSaturated fat: 2 g
Monounsaturated fat: 2.5 g
Polyunsaturated fat: 14 g
Cholesterol: 0 mg
Carbohydrate: 4 g
Fiber: 2 g
Calcium: 28 mg
Iron: 0.82 mg
Magnesium: 45 mg
Phosphorous: 98 mg
Potassium: 125 mg
Zinc: 0.88 mg
Vitamin B6: 0.152 mg (12%)
Vitamin E: 0.02 mg (1%)
Vitamin K: 0.8 ug (1%)
As visualized in the above chart, it is clear walnuts and pecans are fairly comparable nutritionally speaking. Pecans are slightly lower caloric-ally, especially when considering the amount of nuts per serving. Additionally, pecans happen to be a little higher in fiber and have a better overall fiber to total carbohydrate ratio. Fiber is an important nutrient component for increasing fullness, making pecans a slightly better snack for curbing hunger and facilitating weight loss. On the other hand, walnuts are higher in protein and have an elevated micro-nutrient profile compared to that of pecans’.
Pecans do, however, reign supreme in vitamin E content, making them a better anti-inflammatory nut option. Pecans and walnuts are both extremely heart-healthy options with high amounts of unsaturated (healthy) fats and absolutely 0 mg of cholesterol. While pecans pack in the monounsaturated fats, walnuts contain mostly polyunsaturated fats. The difference between these two types of healthy fats lies mostly within their chemical structures and what foods they are found in. Both monounsaturated and polyunsaturated fat are praised as important components of the diet and a much better option than their artery-clogging saturated fat counterpart.
Cracking the Nutshell:
While walnuts and pecans are thought to be interchangeable to the naked eye, there are some pertinent differences in their appearance, taste, and nutrient breakdown. Pecans are smaller, sweeter, and cheaper than walnuts, with a higher degree of fiber, monounsaturated fat, and vitamin E. Walnuts are larger, more textured, and more expensive than pecans. They reign supreme in protein content, most micronutrients, and polyunsaturated content. The superior nut is yours for the choosing.
While walnuts are richer in protein and essential amino acids such as omega-3, pecans are slightly higher in dietary fiber, contain less sodium, and have a lower glycemic index.
Pecans are smaller, sweeter, and cheaper than walnuts, with a higher degree of fiber, monounsaturated fat, and vitamin E.Walnuts are larger, more textured, and more expensive than pecans. They reign supreme in protein content, most micronutrients, and polyunsaturated content.
Almonds, cashews and pecans, on the other hand, are actually seeds inside a drupe, or a stone fruit. Instead of the hard outer shell of a true nut, a drupe has a fleshy outer layer surrounding a pit that contains the seed, just as a cherry or a peach does.
Antioxidants are known to help protect the body against disease. The scientists said that all nuts have good nutritional qualities but walnuts are healthier than peanuts, almonds, pecans and pistachios.
If you've noticed spiderwebs in your pecan trees, chances are they're not spiders. They're fall webworms. Fall webworms are partial to pecan and persimmon trees but will also feed on other trees, including Bradford pears. These small, hairy caterpillars occur in groups and spin their webs on the ends of tree branches.
The nut is the fruit of the walnut, of rounded or ovoid shape, with a hard wrinkled shell of a reddish-brown colour. A walnut is the edible seed of any tree of the genus Juglans (family Juglandaceae), particularly the Persian or English walnut, Juglans regia.
Brazil nuts, cashews and macadamia nuts are higher in saturated fat. Too much of this can contribute to raised cholesterol levels, so only eat them occasionally. Chestnuts are an exception – they're lower in all types of fats and higher in starchy carbohydrate than other nuts.
Most nuts appear to be generally healthy. But some may have more heart-healthy nutrients than others. For example, walnuts contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy.
And although nuts are a healthy choice by themselves, they'll quickly become detrimental to any diet when paired with sugary or salty toppings or mixes.
If heart health is your focus, walnuts are the best choice because of their high omega-3 content. Meanwhile, pecans are the best choice for lower blood sugar because of their low carb and high fiber levels. Those seeking to incorporate more protein into their diet should opt for walnuts.
Like many other nuts, pecans contain a high percentage of fat and can lead to diarrhea if too many are eaten in a short amount of time. Over-consumption may also lead to digestive issues like gas and bloating. Recommendation: One ounce (15-19) pecan halves per day.
“Eating a handful of pecans each day can help satisfy cravings for unhealthy snacks and provide a nutritious boost to any meal. Furthermore, pecans can also be included as part of a healthy diet when combined with other nutrient-rich foods in moderation.”
Approximately 50% of children that are allergic to one tree nut are allergic to another tree nut. ¹ Approximately two-thirds of patients reactive to cashew or walnut will react to pistachio or pecan, respectively.
Pecans contain more than 19 vitamins and minerals – including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins and zinc. One ounce of pecans provides 10 percent of the recommended Daily Value for fiber1.
Bacteria and microbes in your intestines and gut are also essential to your health. Research shows walnuts can improve gut health. In a clinical trial, adults who ate walnuts every day had healthier gut bacteria.
Introduction: My name is Corie Satterfield, I am a fancy, perfect, spotless, quaint, fantastic, funny, lucky person who loves writing and wants to share my knowledge and understanding with you.
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