WalnutsVSRaw Pecans
Comparing Walnuts with Pecans
Walnuts
Raw Pecans
Nutritional Comparison Summary
When comparing Walnuts and Raw Pecans, there are notable nutritional differences that can influence your dietary choices. Walnuts contains 5.4g more protein per 100g serving, representing a 37% difference in protein content. With 14.6g of protein, Walnuts is the superior choice for those prioritizing protein intake. For those watching their calorie intake, Raw Pecans offers only 691 calories per 100g compared to 729.556 calories in Walnuts. In terms of protein efficiency (protein per calorie), Walnuts delivers more protein for fewer calories, making it an efficient protein source.
Best For Your Goals
Muscle Building & Recovery
WalnutsWith 14.6g of protein per 100g, Walnuts provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Raw PecansAt only 691 calories per 100g, Raw Pecans allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
WalnutsWalnuts offers the best protein-to-calorie ratio, delivering 14.6g of protein for just 729.556 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
WalnutsBoth are excellent plant-based options. Walnuts edges ahead with 14.6g of protein per serving, making it slightly better for meeting daily protein requirements on a vegetarian diet.
Low-Carb & Ketogenic Diets
WalnutsWith only 10.9g of carbohydrates per 100g, Walnuts fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
WalnutsFor everyday fitness enthusiasts seeking balanced nutrition, Walnuts offers a good protein content at 14.6g with 729.556 calories, fitting well into most active lifestyle meal plans.