In terms of pecans vs. walnuts, does one offer specific advantages over the other? In other words, are walnuts or pecans better for you? As both of these foods offer a host of benefits, it is a good idea to perform a side-by-side comparison. At Spatz3, we think that you can then make an objective decision in accordance with your tastes as well as your unique nutritional requirements.
The Health Benefits of Pecans
One of the reasons why pecans have enjoyed a fair amount of attention within nutrition circles involves the fact that they contain a well-balanced proportion of healthy fats, protein, and fiber. Some have even referred to pecans as “nature’s perfect food”. Here is a quick breakdown of what you can expect when consuming a single portion of 28 grams:
- 200 calories.
- 4 grams of carbohydrates.
- 3 grams of fiber.
- No trans fats, sodium, or cholesterol.
Pecans are also a heart-healthy food due to relatively high concentrations of minerals such as potassium, calcium, and magnesium. Individuals will sometimes consume these nuts in order to keep their blood pressure in check, as well as to avert the long-term effects of cardiovascular disease.
Why Opt for Walnuts?
Let’s now look at the other side of the coin in terms of pecans vs. walnuts nutrition. Walnuts offer some other unique characteristics. Walnuts are high in a type of fat known as polyunsaturated fat. This is actually a healthy substance that offers impressive anti-inflammatory properties.
They also contain linoleic acid complexes; chemicals known to maintain the tissue found within blood vessels. Here are some additional nutritional facts for a 30-gram serving:
- 185 calories.
- 4.3 grams of protein.
- 3.9 grams of carbohydrates.
- 18.9 grams of fat.
- No trans fats.
So, we can see that one of the differences between pecans and walnuts involves the fact that walnuts contain slightly fewer calories. However, we should note that walnuts are also high in substances known as phytosterols; chemicals that may lower levels of unhealthy LDL cholesterol over time.
The Role of Calories
Let’s now address the pecan vs. walnut calories debate. On average, a single serving of pecans will contain approximately 15 more calories when compared to walnuts. Although this might sound significant, consuming many pecans can impact a diet if you happen to be restricting your overall caloric intake.
Are Pecans or Walnuts Healthier? A Matter of Perspective
Which is better, walnuts or pecans? Once again, this question will depend on what you are looking to achieve. Walnuts could be the best choice for individuals who are concerned about the health of their heart thanks to their polyunsaturated fat content. Walnuts are also preferred by those who require higher levels of dietary protein.
Still, pecans could be a powerful solution in terms of weight loss. These nuts are high in fiber and extremely low in cholesterol. This is important in terms of moderating your blood sugar and controlling between-meal cravings. So, always, make it a point to take the nutritional value of pecans vs. walnuts into account when deciding which is the best option.
A Matter of Taste
What about taste? This is a final variable to highlight before concluding. Pecans are often known for their sweet flavor and therefore, they tend to be preferred when cooking various meals.
Walnuts are instead richer thanks to a higher concentration of polyunsaturated fats. We should nonetheless point out that walnuts are great-on-the-go foods if you wish to stave off hunger pangs throughout the day.
Putting it All Together
What takeaway points can be drawn between the nutritional value of pecans vs. walnuts? While both offer their own unique health benefits, pecans may be the better option if you are primarily concerned about losing weight. In terms of anti-inflammatory benefits and heart health, walnuts could represent a logical alternative.
Having said this, why not incorporate both into a well-balanced diet? Many individuals who have already been outfitted with the Spatz3 adjustable gastric balloon prefer nuts due to the taste, the nutritional content and their sheer convenience. To learn more about pecans vs. walnuts, always feel free to perform additional online research.
