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.
When it comes to protein, cashews are the clear winner:
- Cashews: 5 grams of protein in a 1-ounce serving
- Pecans: 2.6 grams of protein in a 1-ounce serving
Protein is a key nutrient for building and repairing muscle. It also helps you feel full longer after eating and supports blood sugar control.
The amount of protein you need each day depends on your weight—adults 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.
For total fat content, pecans come out on top:
- Cashews: 12.4 grams of fat in a 1-ounce serving
- Pecans: 20.4 grams of fat in a 1-ounce serving
Cashews and pecans contain two types of fat—saturated and unsaturated. 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.
Most of pecans’ fat content comes from heart-healthy unsaturated fats. In a 1-ounce serving of pecans, 17.7 grams fall into this category, while only 1.75 grams are saturated.
For cashews, a 1-ounce serving contains 2.2 grams of saturated fats and just under 9 grams of unsaturated fats.
Here’s how a 1-ounce serving of cashews compares to a 1-ounce serving of pecans.
| Cashews vs. Pecans | ||
|---|---|---|
| Cashews | Pecans | |
| Calories | 157 | 196 |
| Protein | 5.16 g | 2.6 g |
| Fat | 12.4 g | 20.4 g |
| Fiber | 0.94 g | 2.72 g |
| Carbohydrates | 8.56 g | 3.94 g |
| Calcium | 10.5 mg | 19.8 mg |
| Iron | 1.89 mg | 0.72 mg |
| Magnesium | 82.8 mg | 34.3 mg |
| Phosphorus | 168 mg | 78.5 mg |
| Potassium | 187 mg | 116 mg |
| Zinc | 1.64 mg | 1.28 mg |
| Copper | 0.62 mg | 0.34 mg |
| Manganese | 0.47 mg | 1.28 mg |
| Thiamin | 0.12 mg | 0.19 mg |
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.
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.
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.
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.
There are other health goals that may come into play when you’re deciding between cashews and pecans:
- 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, which helps the body maintain tissue health and immune system function.
- Digestive 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.
- Heart 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, 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.
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.
