Peanuts vs Pecans – Which is Healthier?

Our Verdict

When comparing peanuts to pecans, we picked the peanuts.

Why?

Peanuts are an oft-underrated nut!

In terms of macros, peanuts have more than 2.5x the protein and slightly more carbs, while pecans have very slightly more fiber and a lot more fat, of which, mostly healthy monounsaturated and polyunsaturated fats, though it’s worth noting that peanuts’ fats are equally healthy and have a similar general profile, just, less fat per 100g than pecans do. There’s a lot going for both of these very different nuts here, so we’ll call this category a tie.

In the category of vitamins, peanuts have more of vitamins B2, B3, B5, B6, B7, B9, E, and choline, while pecans have more of vitamins C and K (of which they are still not a very good source, but peanuts have none so they can technically claim it for those two vitamins); thus, a clear win for peanuts here, especially as most of its vitamins had very large margins of difference over pecans, and peanuts are a good source of all the vitamins mentioned for them.

When it comes to minerals, peanuts have more calcium, iron, magnesium, phosphorus, potassium, and selenium, while pecans have more manganese and zinc. Another win for peanuts!

Adding up the sections makes for a clear win for peanuts, but by all means enjoy either or both (diversity is good), unless you are allergic, in which case, please don’t!

Want to learn more?

You might like:

Why You Should Diversify Your Nuts

Enjoy!