Cashews vs Pecans – Which is Healthier?

Our Verdict

When comparing cashews to pecans, we picked the cashews, but it was very close!.

Why?

In terms of macros, cashews have 2x the protein while pecans have 3x the fiber and about 60% more fat. As both of these nuts thus have quite a lot going for them in terms of macros, which is better is somewhat subjective, so for simplicity’s sake we’ll call this round a tie, but the above information is worth bearing in mind.

In the category of vitamins, cashews have more of vitamins B5, B6, B7, B9, and K, while pecans have more of vitamins B1, B2, C, and E, making a very marginal win for cashews, though it is worth noting that the biggest margin of difference was in the case of vitamin K, wherein cashews have about 9x more, which may be considered an additional point in cashews’ favor, as most of the other differences were around 1x more or less.

When it comes to minerals, cashews have more copper, iron, magnesium, phosphorus, potassium, selenium, and zinc, while pecans have more calcium and manganese. An easy win for cashews in this round.

Adding up the sections makes for an overall win for cashews, but pecans have a lot going for them too (especially that fiber and the healthy fats), so by all means (assuming no nut allergy) enjoy either or both; diversity is good!

Want to learn more?

You might like:

Why You Should Diversify Your Nuts!

Enjoy!