Pecans
1 oz (28g)
Walnuts
¼ cup (30g)
Pecans vs Walnuts
A detailed nutrient-by-nutrient comparison per serving.
Quick Verdict
Pecans wins
Ties
Walnuts wins
Walnuts leads on more nutrients per serving, but both foods have unique strengths.
Nutrient Comparison
Top nutrients as % Daily Value (capped at 100%)
Nutrient-by-Nutrient Breakdown
Pecans
Nutrient
Walnuts
Magnesium
Iron
Calcium
Zinc
Potassium
Selenium
Manganese
Phosphorus
Copper
Folate
Vitamin K
Vitamin E
Fiber
Choline
Practicality & Cost
Practicality Ratings
Diet tags: Pecans (vegetarian, vegan, pescatarian, dairy_free) •Walnuts (vegetarian, vegan, pescatarian, dairy_free)
Weekly Cost Estimate
Walnuts is $0.50/week cheaper.
Better Together
These foods complement each other nutritionally through synergy effects.
Copper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
High zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Related Comparisons
Full Nutrition Profiles
Disclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.