Cashews and pecans are two popular tree nuts for snacking, baking, and cooking, and they boast unique flavors and nutrient profiles. Cashews have slightly more protein and minerals, while pecans are a better pick for healthy fats and fiber.\n<\/p>\n
When it comes to protein, cashews are the clear winner:\n<\/p>\n
Cashews: 5 grams of protein in a 1-ounce servingPecans: 2.6 grams of protein in a 1-ounce serving<\/p>\n
Protein is a key nutrient for building and repairing muscle<\/a>. It also helps you feel full longer after eating and supports blood sugar control.\n<\/p>\n The amount of protein you need each day<\/a> depends on your weight\u2014adults should get at least 0.8 grams of protein per kilogram of body weight, which is about 56 grams for someone who weighs 155 pounds. However, other factors such as age and physical activity levels can impact how much protein you need.\n<\/p>\n For total fat content, pecans come out on top:\n<\/p>\n Cashews: 12.4 grams of fat in a 1-ounce servingPecans: 20.4 grams of fat in a 1-ounce serving<\/p>\n Cashews and pecans contain two types of fat\u2014saturated and unsaturated<\/a>. Both have a place in the diet, providing energy and helping the body absorb vitamins. But research has found that replacing saturated fats with unsaturated fats can decrease the risk of heart disease.\n<\/p>\n Most of pecans’ fat content comes from heart-healthy unsaturated fats<\/a>. In a 1-ounce serving of pecans, 17.7 grams fall into this category, while only 1.75 grams are saturated.\n<\/p>\n For cashews, a 1-ounce serving contains 2.2 grams of saturated fats and just under 9 grams of unsaturated fats.\n<\/p>\n Here’s how a 1-ounce serving of cashews compares to a 1-ounce serving of pecans.\n<\/p>\n Cashews vs. Pecans<\/p>\n \u00a0Cashews Calories Protein Fat Fiber Carbohydrates Calcium Iron Magnesium Phosphorus Potassium Zinc Copper Manganese Thiamin Cashew nuts are technically the fruit of cashew trees. They’re native to Brazil, but are also grown in parts of Asia and Africa, and are closely related to the pistachio. Cashews are often found in snack mixes, or are processed to make products such as cashew milk, cheese, or butter.\n<\/p>\n Pecans are native to North America, grown throughout the United States and Mexico. They’re in the same family as walnuts. While you may associate pecans with pie or other desserts, they can also be part of savory dishes.<\/p>\n Cashews and pecans do have different levels of certain nutrients, but these differences are quite small. The best one for you is most likely the one that aligns with your taste preferences.\n<\/p>\n However, if you’re most focused on hitting your protein goals, cashews may be a better choice, while pecans could help you maximize unsaturated fats in your diet.\n<\/p>\n There are other health goals that may come into play when you’re deciding between cashews and pecans:<\/p>\n Vitamin and mineral content: Cashews have slightly higher levels of iron, magnesium, and zinc. These nuts are also one of the top plant sources of copper<\/a>, which helps the body maintain tissue health and immune system function. In general, nuts are a good source of antioxidants, vitamins, minerals, protein, fiber, and healthy fats. The quantity of nutrients and compounds found in nuts also depends on factors such as ripeness, growing conditions, or processing.\n<\/p>\n Thanks for your feedback!<\/p>\n Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process<\/a> to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.<\/p>\n U.S. Department of Agriculture: FoodData Central. Nuts, pecans<\/a>.<\/p>\n U.S. Department of Agriculture: FoodData Central. Nuts, cashew nuts, raw<\/a>.<\/p>\n U.S. Department of Agriculture: FoodData Central. Nuts, pecans<\/a>.<\/p>\n Krzysztofik M, Wilk M, Wojda\u0142a G, Go\u0142a\u015b A. Maximizing muscle hypertrophy: a systematic review of advanced resistance training techniques and methods<\/a>. Int J Environ Res Public Health. 2019;16(24):4897. doi:10.3390\/ijerph16244897<\/p>\n Luhovyy BL, Kathirvel P. Food proteins in the regulation of blood glucose control<\/a>. Adv Food Nutr Res. 2022;102:181-231. doi:10.1016\/bs.afnr.2022.05.001<\/p>\n American Heart Association. Protein: What’s enough?<\/a><\/p>\n U.S. Department of Agriculture: MyPlate. Protein foods<\/a>.<\/p>\n U.S. Department of Agriculture: FoodData Central. Nuts, pecans<\/a>.<\/p>\n Medline Plus. Dietary Fats<\/a>.<\/p>\n Lichtenstein AH, Appel LJ, Vadiveloo M, et al. 2021 Dietary guidance to improve cardiovascular health: a scientific statement from the American Heart Association<\/a>. Circulation. 2021;144(23):e472\u2013e487. doi:10.1161\/CIR.0000000000001031<\/p>\n American Academy of Allergy, Asthma, & Immunology. Everything you need to know about tree nut allergy<\/a>.<\/p>\n Oliveira NN, Moth\u00e9 CG, Moth\u00e9 MG, de Oliveira LG. Cashew nut and cashew apple: a scientific and technological monitoring worldwide review<\/a>.\u00a0J Food Sci Technol. 2020;57(1):12-21. doi:10.1007\/s13197-019-04051-7<\/p>\n Ren W, Zhang L, Tondre B, Wang X, Xu T. The rootstock genotype shapes the diversity of pecan (Carya illinoinensis) rhizosphere microbial community<\/a>.\u00a0Front Microbiol. 2024;15:1461685. doi:10.3389\/fmicb.2024.1461685<\/p>\n American Academy of Allergy, Asthma, & Immunology. Everything you need to know about tree nut allergy<\/a>.<\/p>\n National Institutes of Health: Office of Dietary Supplements. Copper – consumer<\/a>.<\/p>\n Centers for Disease Control and Prevention. Fiber: The carb that helps you manage diabetes.<\/a><\/p>\n U.S. Department of Agriculture and U.S. Department of Health and Human Services.\u00a0Dietary Guidelines for Americans: 2020-2025<\/a>.<\/p>\n Darvish Damavandi R, Mousavi SN, Shidfar F, et al. Effects of Daily Consumption of Cashews on Oxidative Stress and Atherogenic Indices in Patients with Type 2 Diabetes: A Randomized, Controlled-Feeding Trial<\/a>.\u00a0Int J Endocrinol Metab. 2019;17(1):e70744. doi:10.5812\/ijem.70744<\/p>\n Mah E, Schulz JA, Kaden VN, et al. Cashew consumption reduces total and LDL cholesterol: A randomized, crossover, controlled-feeding trial<\/a>. Am J Clin Nutr. 2017;105(5):1070-1078.<\/p>\n McKay DL, Eliasziw M, Chen CYO, Blumberg JB. A pecan-rich diet improves cardiometabolic risk factors in overweight and obese adults: a randomized controlled trial<\/a>. Nutrients. 2018;10(3):339. doi:10.3390\/nu10030339<\/p>\n Campos VP, Portal VL, Markoski MM, et al. Effects of a healthy diet enriched or not with pecan nuts or extra-virgin olive oil on the lipid profile of patients with stable coronary artery disease: A randomised clinical trial<\/a>.\u00a0J Hum Nutr Diet. 2020;33(3):439-450. doi:10.1111\/jhn.12727<\/p>\n Gon\u00e7alves B, Pinto T, Aires A, et al. Composition of nuts and their potential health benefits\u2014an overview<\/a>. Foods. 2023;12(5):942. doi:10.3390\/foods12050942<\/p>\n U.S. Department of Agriculture: FoodData Central. Nuts, cashew nuts, raw<\/a>.<\/p>\n Pickering G, Mazur A, Trousselard M, et al. Magnesium status and stress: The vicious circle concept revisited<\/a>.\u00a0Nutrients. 2020;12(12):3672. doi:10.3390\/nu12123672<\/p>\n Zhang Y, Chen C, Lu L, et al. Association of magnesium intake with sleep duration and sleep quality: Findings from the CARDIA study<\/a>.\u00a0Sleep. 2022;45(4):zsab276. doi:10.1093\/sleep\/zsab276<\/p>\n Tan SY, Tey SL, Brown R. Nuts and Older Adults’ Health: A Narrative Review<\/a>.\u00a0Int J Environ Res Public Health. 2021;18(4):1848. doi:10.3390\/ijerph18041848<\/p>\n Freitas-Simoes TM, Wagner M, Samieri C, Sala-Vila A, Grodstein F. Consumption of Nuts at Midlife and Healthy Aging in Women<\/a>.\u00a0J Aging Res. 2020;2020:5651737. doi:10.1155\/2020\/5651737<\/p>\n
\n\u00a0Pecans<\/p>\n
\n157
\n196<\/p>\n
\n5.16 g
\n2.6 g<\/p>\n
\n12.4 g
\n20.4 g<\/p>\n
\n0.94 g
\n2.72 g<\/p>\n
\n8.56 g
\n3.94 g<\/p>\n
\n10.5 mg
\n19.8 mg<\/p>\n
\n1.89 mg
\n0.72 mg<\/p>\n
\n82.8 mg
\n34.3 mg<\/p>\n
\n168 mg
\n78.5 mg<\/p>\n
\n187 mg
\n116 mg<\/p>\n
\n1.64 mg
\n1.28 mg<\/p>\n
\n0.62 mg
\n0.34 mg<\/p>\n
\n0.47 mg
\n1.28 mg<\/p>\n
\n0.12 mg
\n0.19 mg<\/p>\n
\nDigestive health: Pecans have more fiber, which is essential for healthy digestion. Fiber also helps control blood sugar and cholesterol. Adults should get between 22-34 grams of fiber daily, depending on their age and gender.
\nHeart health and diabetes risk factors: Because of their fat and fiber content, both types of nuts have cardiovascular and metabolic benefits. Research has shown that eating cashews is linked to better cholesterol and insulin levels, as well as lower blood pressure, for people with type 2 diabetes. Pecans have been shown to have some beneficial effects on cholesterol levels<\/a>, while another study found that eating about 1.5 ounces of pecans daily improved heart disease and diabetes risk factors in people with overweight or obesity.<\/p>\n