Nuts, such as almonds and pecans, are high in unsaturated ("good") fats and are a source of protein, fiber, and other essential nutrients. Almonds and pecans share similar health benefits, but they can differ in their nutrient composition.

Almonds vs. Pecans: Which Is More Nutritious?

Almonds and pecans have a similar nutritional profile, with some differences in amounts of nutrients, such as:

Pecans are higher in calories and healthy fats (the fat in almonds and pecans is mostly heart-healthy unsaturated fat).

Almonds are higher in protein, calcium, and vitamin E .

Basic nutrition values of 1 ounce (oz) of almonds (about 23 whole kernels) versus 1 oz of pecans (about 19 halves) include the following.

Almonds (1 oz)

164 calories

6.01 grams (g) of protein

14.1 g of fat (mostly u

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