Recently, I was asked by a friend on Facebook: "I hear a lot about the nutrition benefits of walnuts. I prefer them and usually substitute them for walnuts. Are walnuts really better than pecans?"
Let's call it a draw. One ounce of pecans or walnuts will provide a great amount of unsaturated fat (aka healthy fat). If you want to argue a difference, pecans are higher in monounsaturated fat and walnuts are higher in polyunsaturated fat! See the specific nutrition highlights listed below.
The bottomline, snack on a variety of nuts and even swap in: pistachios, cashews, almonds, and other varieites!
If you have a nutrition question, ask me by joining me on Facebook.
Nutrition Fact Comparison: Pecans vs. Walnuts
1 oz pecans: 20.4 grams total fat, 1.75 grams saturated fat, 11.5 grams monounsaturated fat, 6.1 grams polyunsaturated fat, 0.28 grams omega-3 fat, 5.6 grams omega-6 fat
1 oz walnuts: 16.7 grams total fat, 0.9 grams saturated fat, 4.2 grams monounsaturated fat, 9.9 grams polyunsaturated fat, 0.56 grams omega-3 fat, 9.37 grams omega-6 fat
Nutrition facts via NutriBase database.