The two well-known nuts that aid in weight loss are Pecans and Walnuts. Both not only help in reducing weight but also make great snacking foods. When it comes to appearance, shape, colour and taste, the two of them vary slightly. Also, their nutritional content sounds a bit different.
Apart from this, both pecan and walnut are used for breakfast and other desserts.
Packed with all the essential nutrients, they eliminate the risk related to chronic ailments. They also keep you satiated for long.
To know more about the pecan vs walnut, keep reading!
How are Pecan and Walnut Different? – Pecan Vs Walnut
Pecan is darker in appearance than walnuts. Walnuts, when removed from the shell, have a golden or yellowish colour. They are easier to crumble and ground. On the other hand, pecans are a slight minute in size and have an elongated flat shape.
Calories
In terms of calories, pecans consist of healthy mono and polyunsaturated fats while Walnuts have lesser calories but possess healthy fats similar to Pecans. Pecans come with 200 calories or more.
Protein
On a single serving, Pecans deliver 5 per cent of protein while Walnuts feature just the double amount.
Nutrients
Walnuts consist of Vitamin B. But, Pecans encompass Zinc, Potassium, Magnesium and Vitamins including A, B and E.
Both are excellent sources of nutrients but pecans have a slightly higher amount of Vitamins.
Antioxidant
Walnut has the largest antioxidant content amongst all nuts including pecans. When it comes to Manganese, pecans deliver slightly higher manganese.
Due to higher antioxidants, walnuts prevent us from various non-communicable diseases, such as cardiovascular and other heart diseases.
Taste
In terms of taste, pecans have a bitter taste since they contain extra dietary fibre. Whereas walnuts are slightly sweeter than pecans.
Health Benefits
Both are rich in unsaturated fats. Pecan which contains monounsaturated fat aids in lowering blood cholesterol and triglyceride level. This, in turn, results in reducing the risks related to cardiovascular disease, like, coronary heart disease.
Similarly, walnuts contain a high content of polyunsaturated fatty acids which also contribute to cholesterol level, vasodilation, and blood thinning. It also prevents diseases like thrombosis, atherosclerosis and hypertension. Consumption of walnut oil results in a decrease in blood glucose levels.
Known for their antioxidant and anti-inflammatory nature, walnuts and pecans are the most important sources of bioactive compounds- polyphenols and vitamin E.
Brain Health
Both walnuts and pecans are known to boost brain function. They are acclaimed for reducing the risk related to neurodegenerative diseases.
Based on the study conducted at Tufts University in Boston, walnuts consists of polyphenols that help in reducing oxidation and inflammatory load on brain cells, thereby improving the signalling aspect of neurons.
Minerals
Walnuts win in terms of mineral composition. Being rich in Calcium and Phosphorus, walnuts prevent osteoporosis and also boost brain function. Pecan, which is higher in Zinc, leads to good eyesight, hair, skin and nail. Pecan is also good for boosting sexual health. It helps in the improvement of sperm count and sperm quality.
Weight Management
Both nuts are known to manage obesity. The dietary fibre not only controls weight but also keeps you full. Hence, if combined with a daily diet, like green vegetables, chicken or whole grains, these nuts are bound to help you lose weight.
Origin
Walnut originated from Asia and Europe, and dates back to 7000 B.C, while pecan owes its origin to Mexico and South-central America and dates back to the 16th century.
Usage
Pecans are either sold and consumed raw or used in cooking. They are mostly added to sweets and desserts like chocolates, cakes, and toffees. Pecan wood is used for flooring and other furniture and as flavouring fuel for meat smoking. They are the primary ingredient in preparing pecan pie.
On the flip side, walnuts come with several nonfood uses. These include inks, dyes, folk medicine, cleaning, etc. In terms of food, walnuts are sold and taken in raw or toasted form. It is also used as ingredients in dishes like chocolate and walnut cake.
Above all, a walnut’s oil is commercially used as a food ingredient. For example in salad dressings.
Conclusion
From the above points, it has been made clear that both pecan vs walnut are a goldmine of nutrients and energy. This is why both are highly recommended by nutrients and dieticians. Rich in unsaturated fats, both make an important ingredient for people suffering from blood sugar or cholesterol.
Based on whatever your health conditions are, choose your nuts safely. Prevent overeating to achieve good results in the long run. You may include both of them in your diet. But make sure you don’t overeat, else you will earn more weight, instead of weight loss. An extra word of caution to those allergic to nuts. It is better to avoid each of them or consult your doctor before taking either of them.
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