When it comes to heart health, combining walnuts and pecans can be a winning team. Most of the positive press associated with using nuts for heart health goes to walnuts. But pecans can also be a positive force for good cardiovascular health.
To start our discussion I’d like to do a nutritional comparison of these two nuts. And I’m going to use information from Dr. Edward Group of Global Healing.. Below is his table comparing one ounce of walnuts to one ounce of pecans:
https://globalhealing.com/natural-health/pecans-vs-walnuts/
|
Nutrient |
Walnuts (14 halves) |
Pecans (19 halves) |
|---|---|---|
|
Water |
1.15g |
1g |
|
Calories |
185kcal |
196kcal |
|
Protein |
4.32g |
2.6g |
|
Total Fat |
18.49g |
20.4g |
|
Carbohydrates |
3.89g |
3.93g |
|
Fiber |
1.9g |
2.7g |
|
Sugars |
0.74g |
1.13g |
|
Minerals |
||
|
Calcium, Ca |
28mg |
20mg |
|
Iron, Fe |
0.82mg |
0.72mg |
|
Magnesium, Mg |
45mg |
34mg |
|
Phosphorus, P |
98mg |
79mg |
|
Potassium, K |
125mg |
116mg |
|
Sodium, Na |
1mg |
0mg |
|
Zinc, Zn |
0.88mg |
1.28mg |
|
Vitamins |
||
|
Vitamin C, total ascorbic acid |
0.4mg |
0.3mg |
|
Thiamin |
0.097mg |
0.187mg |
|
Riboflavin |
0.043mg |
0.037mg |
|
Niacin |
0.319mg |
0.331mg |
|
Vitamin B-6 |
0.152mg |
0.06mg |
|
Folate, DFE |
28µg |
6µg |
|
Vitamin B12 |
0µg |
0µg |
|
Vitamin A, RAE |
0µg |
1µg |
|
Vitamin A, IU |
6IU |
16IU |
|
Vitamin E |
0.2mg |
0.4mg |
|
Vitamin D (D2 + D3) |
0µg |
0µg |
|
Vitamin D |
0IU |
0IU |
|
Vitamin K |
0.8µg |
1µg |
|
Lipids |
||
|
Fatty acids, total saturated |
1.737g |
1.752g |
|
Fatty acids, total monounsaturated |
2.533g |
11.567g |
|
Fatty acids, total polyunsaturated |
13.374g |
6.128g |
|
Cholesterol |
0mg |
0mg |
|
Caffeine |
0mg |
0mg |
Combining Walnuts and Pecans For a Healthy Snack
The key to helping people improve their health is to find healthy snacks that will fuel their body with good nutritional calories.
One ounce of either walnuts or pecans is under 200 calories. This is good.
What makes them a better choice than potato chips is that they will satisfy your hunger and hold your appetite for a longer period of time. And the reason why is their combination of protein and fiber with healthy fats. Read More →