Pine Nuts vs Pecans – Which is Healthier?

Our Verdict

When comparing pine nuts to pecans, we picked the pine nuts.

Why?

Both have their merits!

In terms of macros, pine nuts have more protein while pecans have more fiber. They’re about equal on fats, although pine nuts have more polyunsaturated fat and pecans have more monounsaturated fat, of which, both are healthy. They’re also about equal on carbs. So really it comes down to the subjective choice between prioritizing protein and prioritizing fiber. On principle, we pick fiber, which gives the win to pecans, but your preference in this regard may differ; prioritizing the protein would give the win to pine nuts.

In the category of vitamins, pine nuts have more of vitamins B2, B3, B9, E, K, and choline, while pecans have more of vitamins A, B1, B5, B6, and C. Thus, a 6:5 marginal win for pine nuts.

Looking at the minerals, pine nuts have more copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while pecans have more calcium and selenium. An easy win for pine nuts this time.

Adding up the sections makes for a win for pine nuts, but of course, enjoy either or (preferably) both; diversity is good!

Want to learn more?

You might like to read:

Why You Should Diversify Your Nuts

Enjoy!